The College Vegan Cookbook - 145 - Heather Nicholds

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Interior and Cover Designer: William Mack
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Photography © 2019 Marija Vidal. Food styling by Cregg Green.
Cover: Ramen Noodle Bowl
ISBN: Print 978-1-64152-419-3 | eBook 978-1-64152-420-9
To my nephews—Jay, Beck, and Vaughn—who will
someday be going to college and maybe (hopefully) will
want to learn how to cook vegan food for themselves.
Contents
Introduction
Chapter One
THE COLLEGE-READY VEGAN
Living Your Best Vegan Life
New Surroundings, New Tools
Stocking Your Pantry
About the Recipes
Chapter Two
BREAKFAST
Berry Protein Smoothie
Green Kickstart Smoothie
Pumpkin Spice Smoothie
Overnight Oats, 5 Ways
Banana Bread Rice Pudding
Oatmeal Raisin Breakfast Cookie
Spiced Cranberry-Almond Granola
Peanut Butter–Chocolate Chip Granola
Make-Ahead Chia Pudding Parfaits
Avocado & White Bean Toast
Cinnamon-Apple Toast
French Toast
Classic Pancakes
Blueberry Oat Muffins
Quinoa Applesauce Muffins
Morning Glory Muffins
Tofu Scramble
Savory Chickpea Omelet Cups
Zucchini-Potato Hash Browns
Breakfast Burritos
Chapter Three
SOUPS & STEWS
Chickpea Noodle Soup
Cream of Tomato Soup
Cream of Mushroom Soup
Tofu Miso Soup
Hot & Sour Tofu Soup
Ramen Noodle Bowl
Creamy Potato-Cauliflower Soup
Pumpkin-Pear Soup
Mushroom & Wild Rice Stew
Black-Eyed Pea & Sweet Potato Soup
Creamy Garlic-Spinach Rotini Soup
Tuscan White Bean Soup
Minestrone
Italian Wedding Soup
Corn Chowder
Coconut Curry Soup
Zesty Black Bean Soup
3-Bean Chili
Hearty Split Lentil Soup
Balsamic Lentil Stew
Chapter Four
SANDWICHES & SALADS
Tomato & Pesto Grilled Cheese
Chickpea Melt
Carrot Dogs
Smashed White Bean Sandwich
Beans on Toast
Meatball Subs
Curry Tofu Salad Naanwich
Teriyaki Tofu/Tempeh Sandwich
Marinated Mushroom & Quinoa Wrap
Barbecue Tempeh Lettuce Wraps
Apple-Sunflower Spinach Salad
Avocado Boats
Roasted Carrot Salad
Sweet Pearl Couscous Salad with Pear & Cranberries
Tabbouleh Salad
Caesar Salad
Classic Potato Salad
Greek Potato Salad
Classic Coleslaw
Crunchy Thai Peanut Coleslaw
Pesto & White Bean Pasta Salad
Mediterranean Orzo & Chickpea Salad
Cold Soba Noodle Salad
3-Bean Salad
Lime-Dressed Black-Eyed Pea Salad
Chapter Five
SNACKS & SIDES
Green Chips
Cinnamon-Lime Sunflower Seeds
Bruschetta
Classic Hummus & Veggies
Parsley & White Bean Dip
5-Layer Dip
Loaded Guacamole
Sliding-Scale Nachos
Homemade Fries
Barbecue Cauliflower Wings
Corn Fritters
Whole-Wheat Biscuits
Energizing Green Smoothie
Strawberry Milkshake
Cranberry-Oat Energy Bites
Peanut Butter–Mocha Energy Bites
Cinnamon Chickpea Energy Bites
5-Ingredient Granola Bars
Banana–Chocolate Chip Muffins
Carrot, Pumpkin Seed & Raisin Muffins
Chapter Six
MAIN COURSES
Burrito Bowl
Buddha Bowls
Mac & Cheese
Southwest Stuffed Sweet Potato
Pad Thai
Pineapple Fried Rice
Toasted Sesame Cabbage Stir-Fry
Personal Pizza
Pasta Primavera
Creamy Pumpkin Pasta
Spaghetti Bolognese
Lasagna Casserole
Eggplant Parmesan
Couscous-Stuffed Tomatoes
Eggplant & Chickpea Curry with Couscous
Chili-Lime Black Bean Burgers
White Bean Burgers
Sesame Lime–Seared Tofu
Braised Barbecue Tempeh
Baked Sweet & Sour Tofu & Cauliflower
One-Pan Baked Fajitas
Sweet Potato Quesadillas
Deconstructed Lentil Shepherd’s Pie
Lentil Spinach Curry
Jambalaya
Chapter Seven
DESSERTS
Chocolate Pudding
Spiced Apple Chia Pudding
Nice Cream, 3 Ways
Caramelized Bananas
Peanut Butter Cups
Chocolate-Coconut Bars
Chocolate Chip Cookies
Peanut Butter Cookies
Pumpkin Spice Cookies
Microwave Brownie Mug Cake
Cinnamon Bun Mug Cake
Lemon-Blueberry Oat Squares
Banana Bread
Carrot Cake
Freezer Blueberry-Coconut Pie
Chapter Eight
STAPLES, SAUCES & DRESSINGS
Berry Chia Jam
Easy Oat Milk
Economical Vegetable Broth
Raspberry Vinaigrette
Creamy Tahini Dressing
Peanut Sauce
Cilantro-Lime Dressing
Caesar Dressing
Coconut Curry Sauce
Simple Homemade Tomato Sauce
Herbed Croutons
Spinach Pesto
Refried Beans
Simple Barbecue Sauce
Garlic Butter
Parm Sprinkle
Sour Cream
Simple Syrup
Chocolate Icing
Vanilla Icing
Cooking & Food Prep Techniques

Measurement Conversions
Resources
References
About the Author
Introduction
You’re already ahead of where I was when I went away to school and had to
start cooking for myself. If you’re reading this book, you’re obviously
interested in going vegan or at least making some plant-based meals. Or
maybe you’ve been vegan for a while but need to learn to cook for yourself
because you’re leaving home for college.
When I started school, I was in residence my first year, on a meal plan,
and I wasn’t vegan at the time. I ate a lot of bagels with peanut butter, chili,
pasta with plain tomato sauce, and chicken noodle soup. Those were pretty
much the only things I would eat in the cafeteria because the rest of it didn’t
look appealing to me after my mom’s wonderful home-cooked meals.
When I moved off campus into a house with two friends, I had to figure
out how to cook for myself because I certainly couldn’t afford take-out. My
grocery shopping trips were an adventure on my Rollerblades with a
backpack because I didn’t have a car. Side note: Bring shoes if you do this
because stores don’t usually let you roll around, although that would be
hugely efficient.
With a full course load, a part-time job, flight training, and trying to fit in
some exercise, there wasn’t much time to cook anything fancy. My mainstays
were incredibly boring compared to the recipes I’ve put together for you here.
My housemate from college has tried some of these recipes, and she keeps
asking me why I never cooked like this back then!
The truth is, I hadn’t yet made the connection between what I was eating
and how I felt or between how our food is produced and the impact to our
environment, and I hadn’t learned how much cruelty animals are subjected to.
Even though I never liked the idea of killing animals for food, I didn’t
question it hard enough. I also had very simple tastes, and I didn’t like the
same flavors I do now.
Initially, my shift to vegetarian and then vegan was driven by newfound
knowledge of animal agriculture's environmental impact. After going vegan, I
noticed I had more energy, a clearer head, better digestion, and clear skin. I
went back to school to become a Certified Holistic Nutritionist because I
wanted to share how to be totally healthy and energized from plants. And as I
started experimenting with new foods and new flavors, and then taking
cooking classes, my taste buds developed.
My goal with this book is to share what I wish someone had taught me
when I was in college: how to make delicious, wholesome vegan meals that
don’t take forever.
There are recipes here for familiar classics and basics to get you started,
but also some recipes that encourage you to branch out and work with more
flavors and cooking techniques. And you know what? They really don’t take
much longer than the boring stuff I was making when I was in school. See—
you’re already ahead of me.
Chapter One
THE COLLEGE-READY VEGAN
Eating vegan in college doesn’t have to be challenging or

expensive. In fact, some of the most expensive items in a regular
grocery cart are meat, eggs, and dairy. While you can easily go
vegan with packaged meat alternatives, like premade burgers and
burritos, they do cost a fair bit if you rely on them all the time.
Instead, make delicious meals with whole grains and beans for a
lower-budget food bill—and a more balanced diet.
Let’s Talk Vegan
First, let’s look at some basics you’ll need for your plant-based lifestyle, and
then we’ll dive in to the recipes. If you already have a fully stocked pantry
and a fridge full of fresh food and know how to work in the kitchen, skip
right ahead!
So, what do vegans eat? We eat grains, beans, legumes, nuts, seeds,
vegetables, fruits, spices, and herbs. That includes bread, pasta, hummus,
peanut butter, French fries, and lots of foods that most people eat all the time
and don’t think about being vegan.
KEY NUTRIENTS FOR VEGANS
PROTEIN
beans and legumes
leafy greens
legumes
nuts
quinoa
seeds
whole grains
IRON
cashews
chickpeas
leafy greens (spinach, beet greens, parsley)
lentils and other beans
molasses
sesame seeds
sunflower seeds
quinoa
CALCIUM
almonds
broccoli
chickpeas and other beans
dark green leafy vegetables
sesame seeds (tahini)
soybeans
quinoa
VITAMINS
Vegans need to take a vitamin supplement or eat foods fortified with
vitamins B12 and D, as those nutrients aren’t available from plants.
Living Your Best Vegan Life

If you’re newly enrolled in college, you have a lot going on—navigating a
new place, new people, new schedule, and more. And, at the same time, you
might be learning to cook for yourself and figuring out how to stock your
kitchen—if you are lucky enough to have one!
It’s easy to let your diet slide when living on your own for the first time—
because, let’s be honest, junk food is often cheaper, faster, and more
tempting. It’s a major problem in our food system that a fast-food burger
costs less than a salad. Plus, with no parents around to monitor your eating,
it’s easy to fall into whatever eating habits your friends have (usually late-
night pizza).
In several studies, vegans have been shown to have lower total cholesterol, LDL
cholesterol, triglycerides, and blood pressure than meat eaters and vegetarians—all
risk factors for cardiovascular disease, which is the leading cause of death in the
United States.
The thing is, you will feel so much better, have more energy, and set
yourself up for a healthier life if you make conscious choices about what you
put into your body. Once you master the basics of the vegan diet, you’ll see
it’s not as difficult as you might have imagined, and the effort to learn is
worth it. There is absolutely nothing I regret, or feel deprived of, as a vegan. I
only wish I’d started sooner! If you want to start or continue a vegan lifestyle
while getting your education, here are five reasons to keep you motivated.
1. Health: One of the most important choices you can make for your health
is to eat more plants. Vegetarians generally have a lower risk of
cardiovascular disease, obesity, type 2 diabetes, and some cancers. Bonus:
Eliminating dairy often clears up chronic acne.
2. Budget: There are certainly ways to spend a lot of money on vegan
comfort foods, like coconut ice cream and frozen pizzas, but remember that
the areas of the world with the least money and resources eat plant-based
diets. If you focus on basic whole foods like beans, rice, and most of the
other ingredients in this book, you’ll probably spend less as a vegan than
your omnivore friends.
3. Environment: Going vegan is the single biggest thing you can do to
reduce your environmental footprint. A person following a vegan diet
produces the equivalent of 50 percent less carbon dioxide, uses 1/11 the oil,
1/13 the water, and 1/18 the land for their food compared to a meat eater. The
impact of animal agriculture is so broad: It is the leading cause of land
degradation, air pollution, water shortage, biodiversity loss, species
extinction, water pollution, and habitat destruction.
4. Social Justice: We’re already growing enough food to feed more than the
world’s population, but much of the grains and soy we grow is fed to animals
for meat and dairy production. In countries where children are starving, food
is being fed to the animals they raise to sell as meat to other countries.
Animal agriculture has taken over or destroyed the habitat of wild animals
and fish, which indigenous populations rely on for survival. Privileged
societies have access to a seemingly endless supply of food in grocery stores,
but we don’t often see the real cost of those foods we put in our carts.
5. Animals: I’ve put this last because it’s probably the most obvious, but it
is the strongest reason to be fully vegan. Animals are raised in horrifying
conditions and are either killed to be eaten, killed as a by-product of
agriculture (like male chicks who are killed at egg factories), or exploited in
unnatural ways their whole lives (like being given hormones or having their
babies taken away so they will produce more milk and eggs). Since we don’t
need meat, fish, poultry, eggs, or dairy to get the nutrients we need, why not
make choices that help avoid this unnecessary cruelty?
One day of eating vegan saves 45 pounds of grain, 1,100 gallons of water, 30 square
feet of forest, 20 pounds of carbon dioxide equivalent, and an animal’s life.
New Surroundings, New Tools

If you were living at home prior to college, you likely had access to a full,
well-stocked kitchen. The college lifestyle may not accommodate that; you
may live in a dorm with no kitchen access, a dorm with limited kitchen
access, or an apartment with a full kitchen. Whatever your situation, here are
some crucial pieces of equipment to add to your pre-college shopping list.
NECESSARY TOOLS
CAN OPENER: Pretty important, unless you plan to cook beans from
scratch. Look for them (really cheap) at thrift stores.
CUTTING BOARD: Get a big one, which gives you more room for
chopping lots of veggies and assembling things like burritos. Wood is
best, and plastic works fine, but avoid marble (it will dull your knife).
KNIVES: A good chef’s knife can do nearly everything, but you may find
you also want a small paring knife and perhaps a serrated knife (for bread
and tomatoes).
STORAGE CONTAINERS: You’ll want options to store food so you can
prepare big batches to save for later. You can also take them to the salad
bar and reduce waste. Plastic containers are all BPA free (nontoxic) these
days, or get stainless steel, if you prefer. Look for reusable sandwich
wraps and snack bags, that are eco-friendly and sturdier than plastic bags.
Thrift stores are a perfect place to pick up kitchen tools, or maybe your parents have
extra equipment in their cupboards to help you get started.
NECESSARY TOOLS (If You Have Kitchen Access or a Hot

Plate)
BAKING SHEET: Get one with a rim around the edge; if it’s deeper, use
it for both cookies and casseroles.
GRATER: The standard box kind will do the trick, or you might want one
of the fancier new versions that are usually sharper and easier to use—
just watch your fingers!
MEASURING CUPS AND SPOONS: A standard set of cups and spoons
will help you measure ingredients properly so you get the right balance of
flavors.
MUFFIN TIN: This comes in handy for making muffins and other grab-
and-go foods.
PANS: One large 10- to 12-inch skillet will have you covered. Look for
one with a nontoxic nonstick lining such as ceramic; it will make your life
a lot easier. Avoid Teflon, as it can release toxins when scratched.
POTS: One 2- to 3-quart pot is sufficient. Make sure it comes with a lid,
which is crucial for cooking things like rice properly.
SPATULAS/SPOONS: One or two for stirring soups and sautéing
vegetables.
STRAINER/COLANDER: You’ll use this for straining noodles and pasta.
NICE TO HAVE EQUIPMENT

BAKING PANS: An 8-inch square baking dish comes in handy, as does a
standard loaf pan.
BLENDER: A full-size countertop blender makes quick work of
smoothies and puréed soups; single-serving blenders are perfect for
making smoothies to go and small batches of sauces and dips. A hand
blender (also called an immersion blender or stick blender) is perfect for
puréeing soups right in the pot and making smoothies with soft
ingredients.
ELECTRIC KETTLE: This is great for boiling water for tea or coffee, but
it also lets you make simple soups, couscous, or hot oatmeal without a
stove or microwave.
ELECTRIC PRESSURE COOKER: Get one, if you can—you will be so
ahead of the game in eating healthier, saving money, and reducing waste.
When you can make brown rice in 8 minutes, cook dried beans (which
are cheaper than canned) in under 1 hour, and make soup in 5 minutes,
it’s so much more feasible to fit cooking in among classes, studying, and
everything else. Many models offer a slow-cooker function, too.
NUT MILK BAG: A mesh bag that strains out fiber helps you make super
smooth and creamy nut or grain milks.
SPROUTING JARS: These may not be for everyone, but they are
inexpensive and a great way to have fresh greens through the winter when
lettuce is looking sad and getting more expensive.
Stocking Your Pantry

Keeping a few basic ingredients on hand means you don’t need to hit the
grocery store every day. If you keep at least one item from each category
stocked in your kitchen or room at all times, you should be able to pull
together a meal at a moment's notice.
BEANS: black, chickpeas, edamame, kidney, lentils/split red lentils,
tempeh, tofu, white
BREADS: loaf, naan, pitas, sandwich wraps
CANNED & FROZEN GOODS: applesauce, berries, broccoli, corn, green
beans, kale, mango, peas, pineapple, pumpkin purée, tomatoes (crushed,
diced, paste, sauce)
COOKING OILS: coconut, olive, toasted sesame, vegan margarine
DRIED FRUIT: apricots, cranberries, raisins
FLOUR: use what’s on hand, including all-purpose, a gluten-free flour
mix, spelt, or white whole-wheat
GRAINS/SEEDS: buckwheat, bulgur wheat, couscous, oats, quinoa, rice
(basmati, brown, jasmine, wild)
HERBS & SPICES: apple pie/pumpkin pie spice, chili powder, cinnamon,
curry powder, mixed herbs, red pepper flakes, smoked paprika
MILK: nondairy of choice, or make Easy Oat Milk
NOODLES: ramen, rice, soba
NUTS & SEEDS: almonds, pumpkin, sunflower
SEASONINGS: garlic powder, nutritional yeast, onion powder, pepper,
salt
VINEGAR: apple cider (neutral), balsamic
Quinoa can be cooked in the microwave—combine 1 cup, rinsed well, with 2 cups
water in a microwave-safe bowl or container, cover loosely (an inverted plate is
perfect), and heat on high power for 6 to 8 minutes. Let sit, covered, for 5 to 10
minutes more.
NAVIGATING THE GROCERY STORE

1. Plan your meals before shopping so you know what you’ll need. Making
a grocery list before heading to the store is a time saver—you won’t wander
the aisles, and you’ll be less likely to buy things you don’t need.
2. Set a budget, and compare options and brands to save money. Baby
carrots may be worthwhile if you know you won’t have time to peel and cut
them, but big bags of full-size carrots are a lot less expensive.
3. Bulk shopping may seem like a great deal when you do the math, but not
if the food goes bad before you can finish it. In general, if it’s something you
can keep in the cupboard, it should be fine. If you’re looking at fruits and
vegetables, be realistic about whether you’ll get through the package before it
goes bad.
4. In this book, you’ll find recipes for basics like Easy Oat Milk and Parm
Sprinkle, but certain things—such as tofu, nondairy yogurt, and solid cheese
—take a bit more effort to make, and store-bought may be easier. Check out
Field Roast Chao slices, Miyoko’s vegan cheeses, or any other cheese labeled
vegan. Be aware that some cheeses labeled “lactose-free” (like Go Veggie)
still contain dairy protein.
5. Buying frozen fruit and vegetables is usually less expensive than buying
fresh—and it means less waste if you don’t use them fast enough. Since
produce is flash-frozen at its peak ripeness, it’s also a great choice,
nutritionally. Keep a few kinds in your freezer so you always have produce
on hand.
WORKING THE MEAL PLAN
At most colleges, students must opt in to the meal plan their first year
in the dorm, sometimes even for two years. Since veganism is
becoming more mainstream, many colleges offer vegan options, which
is a great move forward since my days in school. As you probably
don’t have room in your budget for food over and above your meal
plan, go for those options when they make sense.
If your school uses meal plans like a bank balance, charging each
meal based on what you put on your tray, make strategic choices to
economize. My meal plan balance stretched into the third year for me,
mainly because breakfast was always a bagel with peanut butter and a
banana, which was the absolute cheapest option—and really filling.
You can also make meals with ingredients from the cafeteria if you
know what to look for and have access to a few key staples.
7 WAYS TO EAT CLEAN ON A MEAL PLAN
1. Grab fresh veggies and cooked chickpeas from the salad bar. You
can steam hardier vegetables, like broccoli and cauliflower, in the
microwave. Check out the other goodies available—maybe olives
or mandarin oranges or cooked tofu.
2. There’s often fresh fruit, like apples, oranges, and bananas, which
are great added to a meal or for between-class snacks.
3. Bread and bagels are good basics to grab from the cafeteria, and
there is usually a toaster. Paired with peanut butter or hummus and
sliced cucumber and/or lettuce, you have a solid meal. Yes, peanut
butter with lettuce—give it a try!
4. Some schools have mini-marts on campus or nearby, offering fresh
ingredients and simple staples like couscous and canned beans.
5. Keep basic kitchen tools in your dorm: a small cutting board, knife,
bowl, plate, cutlery, and cups.
6. If your cafeteria has a pasta or pizza bar, tell them exactly which
ingredients to add—all the veggies and no cheese! Tomato sauce is
your best bet, as pesto usually has cheese, and Alfredo contains
cream.
7. If you don’t have easy access to pantry staples, request care
packages from home or ask for an Amazon gift card to order
deliveries to your dorm.
About the Recipes

The recipes in this book were designed with student life in mind, which
usually means somewhat limited time, a small budget, and little cooking
experience. Most recipes will take 30 minutes or less to prep and cook. Some
soups and stews take longer. The recipes are also labeled to help you choose
based on your individual needs:
• ALLERGY FRIENDLY: no nuts, gluten, or soy. Note: All recipes in this
book are egg and dairy free.
• DORM ROOM FRIENDLY: requires only a microwave, electric kettle, or
hand blender
• GOOD FOR SHARING: makes a batch to share with friends
• NO COOK: doesn’t require the use of heat
• ONE POT: uses only one pot or pan
• SAVE FOR LATER: makes a batch to save for later
VERSATILITY: As often as possible, recipes include directions for various
cooking methods (stove top, oven, microwave, toaster oven, etc.), but this
book is not about cooking everything in the microwave because that gets
boring.
BUDGET FRIENDLY: The recipes are designed to use budget-friendly
ingredients and avoid lots of different foods and spices. For instance, you
won’t see nutmeg anywhere. Any recipe that would normally use nutmeg
calls for pumpkin pie spice or cinnamon. Similarly, coriander and dried basil
are never used—just curry powder and dried herbs, which means any type of
mixed Italian herbs. Variety is lovely, and you can certainly use individual
spices and herbs if you want, but you don’t have to buy a ton of expensive
ingredients to make these recipes.
HEALTHY & FILLING: The healthy proteins used in these recipes mean you
won’t go hungry. Prepared vegan meats and burgers (made with grains and
beans) can be an easy way to make a classic meal, but here, you’ll find ideas
for getting your protein from more wholesome sources as you strive for a
balanced and budget-friendly diet.
BALANCE: Finally, being a student is all about finding balance. Breakfast for
dinner is totally legit. These recipes give you balanced nutrition, in general,
so you can feel absolutely fine if you’re home from an evening class and
don’t have it in you to make a full dinner. Make a smoothie and grab a muffin
before you shift into study mode—you’re still doing a great job of fueling
your body and your brain.
Chapter Two
BREAKFAST
We often hear the saying that breakfast is the most important

meal of the day. I think all meals are equally important, but a
good breakfast can really set the tone for the day. These recipes
give you a sample of all the different kinds of breakfasts I love—
from quick smoothies to simple overnight oats to a savory tofu
scramble to delicious French toast.
If you tend to skip breakfast in favor of a caffeine hit, having a
healthy breakfast first (or instead) could be the most important
thing you do! For your body to function properly, it needs fuel:
food. Eat fruit for vitamins and natural sugars, whole grains for
complex carbs, and nuts or seeds for healthy fats and proteins to
keep you full until lunchtime.
Berry Protein Smoothie
$1.56 per serving
PREP TIME: 5 MINUTES
This easy and versatile morning smoothie can be made with whatever berries
or fruit you like. It’s perfect to hydrate and fuel your body for an early-
morning class or workout. Frozen fruit is usually less expensive than fresh,
and you often get a better deal on large bags. If you can get a single-serving
blender for your dorm supplies, it will pay for itself when you make your
own smoothies rather than buying expensive ones on campus. MAKES 1 (16-
OUNCE) SMOOTHIE
ALLERGY FRIENDLY
NO COOK
ONE POT
1 banana
1 cup fresh or frozen berries
¾ cup water or nondairy milk, plus more as needed
1 scoop plant-based protein powder, 3 ounces silken tofu, ¼ cup rolled oats, or ½
cup cooked quinoa
BONUS ADDITIONS
Omega-3: 1 tablespoon ground flaxseed or chia seeds
Greens: 1 handful fresh spinach or lettuce, or 1 chunk cucumber
Electrolytes: coconut water to replace some of the liquid
In a blender, combine the banana, berries, water, and your choice of protein.
Add any bonus ingredients as desired. Purée until smooth and creamy, about
50 seconds. Add a bit more water if you like a thinner smoothie.
PREP TIP: Single-serving blenders let you make a smoothie right in the cup you can
take with you, although putting it in an insulated cup or travel mug keeps it cool for
longer.
Per Serving Calories: 332; Protein: 7g; Total fat: 5g; Saturated fat: 1g;
Carbohydrates: 72g; Fiber: 11g
Green Kickstart Smoothie
$2.07 per serving
This low-sugar smoothie uses avocado as the creamy base and adds
cucumber for hydration. Its light, fresh taste pairs perfectly with a muffin or
breakfast cookie. Keep it simple, or add any of the bonus ingredients for a
nutritional boost. MAKES 1 LARGE (20-OUNCE) SMOOTHIE OR 2 SMALL
(10-OUNCE) SMOOTHIES
ALLERGY FRIENDLY
NO COOK
ONE POT
½ avocado or 1 banana
½ cup chopped cucumber, peeled if desired
1 handful fresh spinach or chopped lettuce
1 pear or apple, peeled and cored, or 1 cup unsweetened applesauce
2 tablespoons freshly squeezed lime juice
1 cup water or nondairy milk, plus more as needed
BONUS ADDITIONS
Anti-inflammatory: ½-inch piece peeled fresh ginger
Omega-3: 1 tablespoon ground flaxseed or chia seeds
Protein: ½ cup soy yogurt or 3 ounces silken tofu
Electrolytes: coconut water to replace some of the liquid
Flavor: 2 tablespoons chopped fresh mint or ½ cup chopped mango
In a blender, combine the avocado, cucumber, spinach, pear, lime juice, and
water. Add any bonus ingredients as desired. Purée until smooth and creamy,
about 50 seconds. Add a bit more water if you like a thinner smoothie.
Pumpkin Spice Smoothie
$1.57 per serving
This is great when the days start getting cooler—it’s super thick, creamy, and
filling enough to get you through a busy morning. This smoothie can be made
without a blender: Leave out the oats and mash the banana with a fork or
replace it with another 2 tablespoons of sugar. MAKES 1 LARGE (24-
OUNCE) SMOOTHIE OR 2 SMALL (12-OUNCE) SMOOTHIES
ALLERGY FRIENDLY
NO COOK
ONE POT
1 cup canned pumpkin purée

1 cup nondairy milk
¾ cup water, plus more as needed
1 banana
1½ teaspoons pumpkin pie spice
¼ cup rolled oats (optional)
2 tablespoons sugar or 2 soft pitted dates
In a blender, combine the pumpkin, milk, water, banana, pumpkin pie spice,
oats (if using), and sugar. Purée until smooth and creamy, about 50 seconds.
Add a bit more water if you like a thinner smoothie.
A CLOSER LOOK: Canned pumpkin should be just pure pumpkin (not pie filling)
with nothing added. It's high in vitamins A and C and potassium.
Overnight Oats, 5 Ways
92¢ per serving
PREP TIME: 10 MINUTES / SOAK TIME: 20 MINUTES OR OVERNIGHT
Fuel up in the morning with hearty, tasty overnight oats! They’re healthier
than instant oatmeal packets and less expensive. Try a different flavor each
day of the week, or stick with one for a full week and try the next the
following. SERVES 5
ALLERGY FRIENDLY
DORM ROOM FRIENDLY
GOOD FOR SHARING
NO COOK
ONE POT
SAVE FOR LATER
FOR THE OATS (5 SERVINGS)

2½ cups rolled oats
5 tablespoons ground flaxseed or chia seeds
2½ teaspoons pumpkin pie spice or ground cinnamon (optional)
5 to 10 tablespoons raisins (optional)
2½ tablespoons sugar
2½ cups nondairy milk or water
FOR PB&J OATS (1 SERVING)

1 tablespoon peanut butter
¼ cup fresh berries or Berry Chia Jam
FOR CHOCOLATE-RASPBERRY OATS (1 SERVING)

1½ teaspoons unsweetened cocoa powder
1½ teaspoons sugar
½ cup fresh raspberries
FOR CARROT CAKE OATS (1 SERVING)

1 carrot, peeled and shredded
1½ teaspoons sugar
1 tablespoon chopped walnuts or unsweetened shredded coconut
FOR APPLE-CINNAMON OATS (1 SERVING)

1 apple, cored and chopped
1½ teaspoons sugar
½ teaspoon pumpkin pie spice or ground cinnamon
1 tablespoon chopped walnuts or sunflower seeds
FOR MOCHA-BANANA OATS (1 SERVING)

1½ teaspoons unsweetened cocoa powder
1½ teaspoons sugar
1 teaspoon instant coffee powder (or replace some of the soaking water with
brewed coffee)
½ banana, sliced
TO MAKE THE OATS

1. In each of 5 small containers, combine ½ cup oats, 1 tablespoon flaxseed,
½ teaspoon pumpkin pie spice, 1 to 2 tablespoons raisins (if using), and
1½ teaspoons sugar. Cover the containers and set aside.
2. Each night before bed, stir ½ cup milk into one container and let it soak
overnight, refrigerated, if you can, or at room temperature. If you forget in
the evening, add the liquid in the morning and let it soak for at least 20
minutes, or use boiling water and soak for just 5 minutes.
TO MAKE PB&J OATS
Swirl the peanut butter into the soaked oats and top with the berries or jam.
TO MAKE CHOCOLATE-RASPBERRY OATS
Stir the cocoa and sugar into the oats, either before or after soaking, and top
with the berries.
TO MAKE CARROT CAKE OATS
Add the carrot and sugar to the oats before soaking. Top with the nuts or
coconut after soaking.
TO MAKE APPLE-CINNAMON OATS
In a small bowl, toss together the apple, sugar, and pumpkin pie spice. Spoon
this mixture on top of the soaked oats, then add the walnuts.
TO MAKE MOCHA-BANANA OATS
Stir the cocoa, sugar, and coffee into the oats before soaking. Top with the
banana after soaking.
PREP TIP: Mason jars are a trendy way to make to-go meals, but small plastic
containers work just fine—they’re all BPA free (nontoxic) these days and usually less
expensive and lighter. The ones with screw-tops are the best for avoiding spills.
Per Serving (using an average of all 5 toppings) Calories: 412; Protein: 10g; Total
fat: 13g; Saturated fat: 2g; Carbohydrates: 70g; Fiber: 11g
Banana Bread Rice Pudding
83¢ per serving
PREP TIME: 5 MINUTES / COOK TIME: 20 MINUTES (WHITE RICE) OR 50
MINUTES (BROWN RICE)
This creamy, soft, sweet morning porridge is made with rice. Normally, if
you want it to be fluffy for dinner, you don't stir rice while it's cooking. But
here, stirring the rice while it simmers releases some of its starch and makes
for a creamier pudding. SERVES 3 OR 4
ALLERGY FRIENDLY
GOOD FOR SHARING
ONE POT
SAVE FOR LATER
1 cup rice
1½ cups water
1½ cups nondairy milk
3 tablespoons sugar (omit if using a sweetened nondairy milk)
2 teaspoons pumpkin pie spice or ground cinnamon
2 bananas
3 tablespoons chopped walnuts or sunflower seeds (optional)
1. In a medium pot, combine the rice, water, milk, sugar, and pumpkin pie
spice. Bring to a boil over high heat, turn the heat to low, and cover the
pot. Simmer, stirring occasionally, until the rice is soft and the liquid is
absorbed. White rice takes about 20 minutes; brown rice takes about 50
minutes.
2. Smash the bananas and stir them into the cooked rice. Serve topped with
walnuts (if using). Leftovers will keep refrigerated in an airtight container
for up to 5 days.
SUBSTITUTION TIP: For a protein boost, use 1 cup quinoa, rinsed well, instead of
rice, or add 1 scoop plant-based protein powder with 2 more tablespoons water or
milk.
Oatmeal Raisin Breakfast Cookie
26¢ per cookie
PREP TIME: 5 MINUTES / COOK TIME: 90 SECONDS (MICROWAVE) OR 15
MINUTES (OVEN)
This recipe makes two cookies, which are good as a complete breakfast, or
you can have one cookie with a smoothie. It doubles or triples easily if you
want to make a big batch to have on hand for grab-and-go breakfasts.
MAKES 2 COOKIES
DORM ROOM FRIENDLY

GOOD FOR SHARING
½ cup rolled oats

1 tablespoon all-purpose flour
½ teaspoon baking powder
1 to 2 tablespoons sugar
½ teaspoon pumpkin pie spice or ground cinnamon (optional)
¼ cup unsweetened applesauce, plus more as needed
2 tablespoons raisins, dried cranberries, or vegan chocolate chips
1. In a medium bowl, stir together the oats, flour, baking powder, sugar, and
pumpkin pie spice (if using). Stir in the applesauce until thoroughly
combined. Add another 1 to 2 tablespoons of applesauce if the mixture
looks too dry (this will depend on the type of oats used). Shape the
mixture into 2 cookies. Put them on a microwave-safe plate and heat on
high power for 90 seconds. Alternatively, bake on a small tray in a 350°F
oven or toaster oven for 15 minutes.
2. Let cool slightly before eating.
Per Serving (2 cookies) Calories: 175; Protein: 4g; Total fat: 2g; Saturated fat: 0g;
Spiced Cranberry-Almond Granola
83¢ per serving
PREP TIME: 10 MINUTE / COOK TIME: 35 MINUTES
This is a perfect fall or winter granola and also works nicely as a smoothie
bowl topping with a Pumpkin Spice Smoothie. MAKES 8 CUPS
GOOD FOR SHARING
SAVE FOR LATER
½ cup coconut oil or vegan margarine, melted

½ cup maple syrup or Simple Syrup
1 teaspoon vanilla extract (optional)
2 to 3 teaspoons pumpkin pie spice
4 cups rolled oats
⅓ cup whole-grain flour
¼ cup ground flaxseed
½ cup sunflower seeds
½ cup slivered almonds
½ cup unsweetened shredded coconut
½ cup dried cranberries
½ cup dried apricots, chopped
1. Preheat the oven to 350°F.

2. In a small bowl, stir together the coconut oil, maple syrup, and vanilla.
Stir in the pumpkin pie spice.
3. On a large rimmed baking sheet, combine the oats, flour, flaxseed,
sunflower seeds, almonds, and coconut. Toss to mix.
4. Drizzle the coconut oil–syrup mixture over the oat mixture and toss to
combine. Sprinkle with cold water, as needed, to fully moisten. Press the
granola onto the baking sheet so it sticks together. Bake for 30 minutes.
5. Remove from the oven and break the granola into chunks. Stir in the
cranberries and apricots. Bake for 5 minutes more. Cool and store in
airtight bags or containers for up to 2 weeks.
Per Serving (½ cup) Calories: 354; Protein: 7g; Total fat: 21g; Saturated fat: 11g;
Peanut Butter–Chocolate Chip Granola
38¢ per serving
PREP TIME: 10 MINUTES / COOK TIME: 30 MINUTES
Using peanut butter as the base for this granola creates an amazing flavor and
also makes it oil free. You can easily add more or different nuts, seeds, or
dried fruits, such as chopped dates or apricots. The granola bakes almost like
a cookie—pull it out of the oven halfway through the baking time if you
prefer a softer texture. MAKES 7 CUPS
GOOD FOR SHARING
SAVE FOR LATER
½ cup peanut butter, cashew or almond butter, sunflower seed butter, or coconut
butter
¼ cup water, plus more as needed
4 cups rolled oats
⅓ cup whole-grain flour
½ cup vegan chocolate chips or raisins

2. In a medium bowl, stir together the peanut butter, maple syrup, and vanilla
(if using). Add the water, stirring to combine until smooth.
3. On a large rimmed baking sheet, combine the oats, flour, and flaxseed.
Toss to mix.
4. Drizzle the peanut butter–syrup mixture over the oat mixture and toss to
combine. Sprinkle with cold water, as needed, to fully moisten. Press the
granola onto the baking sheet so it sticks together. Bake for 20 to 25
minutes, until it starts to brown around the edges.
5. Remove from the oven and break the granola into chunks. Add the
chocolate chips. Bake for 5 minutes more. Cool and store in airtight bags
or containers for up to 2 weeks.
A CLOSER LOOK: When choosing chocolate chips or dark chocolate, check the
ingredients for milk fat or butter fat. Sometimes dark chocolate is made with these
ingredients, which means it’s not vegan.
$2.16 per serving
PREP TIME: 15 MINUTES / CHILL TIME: 2 HOURS OR OVERNIGHT
These breakfast cups make for a nourishing, balanced breakfast. Just mix
them up at least 2 hours ahead to allow time for the pudding to set and chill.
If you make them on a Sunday evening, you’ll be set for the coming week.
Add ½ teaspoon matcha green tea powder to each chia pudding cup for a
morning energy, brain, and metabolism boost. SERVES 5
GOOD FOR SHARING
NO COOK
ONE POT
SAVE FOR LATER

5 tablespoons chia seeds
5 teaspoons sugar or maple syrup (optional)
5 cups berries or other fruit, cut into bite-size pieces
2½ cups Spiced Cranberry-Almond Granola, Peanut Butter–Chocolate Chip
Granola, or store-bought granola
1. In each of 5 single-serving jars or containers, combine ½ cup milk, 1

tablespoon chia seeds, and 1 teaspoon sugar (if using). Stir to combine.
2. Layer 1 cup of fruit on top of each, followed by ½ cup granola.
Refrigerate for at least 2 hours. Grab it and go. Each parfait will keep for
up to 5 days.
SUBSTITUTION TIP: Swap the chia pudding for mashed banana (use 1 per parfait)
or nondairy yogurt (½ cup per parfait).
Avocado & White Bean Toast
$1.59 per serving
Avocado toast is a simple and satisfying breakfast alternative to peanut butter

toast. Here, white beans boost the protein content. You can make this in your
dorm room without toasting the bread, but it does hold the avocado better if
you have access to a toaster. You could also skip rinsing the beans if you
don't have running water in your dorm room. Have it straight up or get
creative with toppings. SERVES 1
DORM ROOM FRIENDLY
ONE POT
½ avocado
½ cup canned white beans, drained and rinsed
1 teaspoon freshly squeezed lemon juice or lime juice
Salt
Freshly ground black pepper
2 whole-grain bread slices or 1 bagel, sliced
Chopped cherry tomatoes, for topping (optional)
Alfalfa sprouts, for topping (optional)
Chopped bell pepper, any color, for topping (optional)
1. In a small bowl, smash the avocado and white beans together with a fork.
Drizzle with the lemon juice and season to taste with salt and pepper. Stir
to combine and set aside.
2. Toast the bread. Spread half the avocado mixture on each slice. Top as
desired.
Cinnamon-Apple Toast
$1.26 per serving
Try this super simple brunch recipe on a weekend morning when you want
something more-ish but don’t feel like anything complicated. Make the toast
and the apple in one large pan to save washing dishes. SERVES 1
ONE POT
2 bread slices
3 teaspoons vegan margarine or coconut oil, divided
3 teaspoons sugar, divided
Ground cinnamon or pumpkin pie spice, for sprinkling
1 apple, cored and thinly sliced or diced
1. Place a large skillet over medium heat.

2. Spread both sides of each bread slice with ½ teaspoon of margarine.
Sprinkle ½ teaspoon of sugar and some cinnamon on one side of each
slice and flip them, spice-side down, onto one side of the hot skillet. Cook
for 3 to 4 minutes, until lightly browned.
3. Heat the remaining 1 teaspoon of margarine in the empty side of the
skillet and add the apple. Sprinkle with 1 teaspoon of sugar and some
cinnamon. Toss to coat. Cook, tossing occasionally, until softened.
4. Sprinkle the remaining ½ teaspoon of sugar and some cinnamon on each
bread slice. Flip and cook the second side for 3 to 4 minutes.
5. Once the toast is browned and the apples are soft, turn off the heat,
transfer the toasts to a plate, and top with the apples.
French Toast
$1.02 per serving
Instead of eggs for this French toast, I use a classic vegan staple: flax egg,
which is made by soaking ground flaxseed in liquid. You can bake or fry this
French toast. Baking takes a bit longer but is less fussy, since you don’t have
to flip it; frying is quicker but can get messy. Baking gives the toast a slightly
drier texture; frying makes it crisp on the outside but a bit gooey inside. Serve
this topped with berries or Berry Chia Jam and a drizzle of maple syrup. Or,
try my favorite topping: a sprinkle of brown sugar and cinnamon, plus a
squeeze of fresh lemon juice. SERVES 1
ALLERGY FRIENDLY
GOOD FOR SHARING
ONE POT
SAVE FOR LATER
½ cup nondairy milk

2 tablespoons ground flaxseed
1 tablespoon sugar
¼ teaspoon vanilla extract (optional)
¼ teaspoon pumpkin pie spice or ground cinnamon (optional)
Coconut oil or vegan margarine, for preparing the baking dish or skillet
2 bread slices (preferably a bit stale)
1. If baking, preheat the oven or toaster oven to 350°F.

2. In a wide shallow bowl, whisk together the milk, flax seed, and sugar.
Once combined, mix in the vanilla extract and pumpkin pie spice (if
using). Let sit a few minutes to thicken slightly.
3. Meanwhile, coat a small baking dish with coconut oil. Or, if frying, place
a skillet over medium heat and add 1 teaspoon coconut oil once it’s hot.
4. Once the flax seed mixture is slightly thickened, either dip whole slices of
bread in it or break the bread into chunks and put it all in at once. Don’t
soak it too long—just dunk and remove. Transfer the soaked bread to the
baking dish or frying pan.
5. Bake for 10 to 15 minutes, until slightly browned on top, or fry for 4 to 5
minutes per side. You can also wrap each slice individually after cooking
and freeze for up to 2 weeks, then reheat them in the toaster oven.
Classic Pancakes
$1.06 per serving
Pancakes are easily made vegan using nondairy milk and ground flaxseed as
an egg replacement. The flax also provides an omega-3 boost. Multiply the
dry ingredients and mix up a big batch to keep in a jar so you have ready-
made pancake mix. If you like, add ¼ cup blueberries or vegan chocolate
chips to your pancake batter, and top the finished pancakes with maple syrup,
berries, or sliced banana. SERVES 1
⅓ cup all-purpose flour
1 tablespoon ground flaxseed
1 tablespoon baking powder
Pinch salt
⅓ cup nondairy milk or water
1 tablespoon coconut oil or vegan margarine, melted, plus more for cooking
1. In a small bowl, stir together the flour, flaxseed, baking powder, and salt.
Add the milk and melted coconut oil, and whisk well to combine. Let sit
while you heat the pan.
2. Place a skillet over medium-high heat. When it’s hot (test by flicking
some water off your fingers; it should sizzle), add a drizzle of coconut oil.
Scoop ⅓-cup portions of the batter into the skillet. Cook until bubbles
form in the center of the pancakes or the edges look solid, 2 to 3 minutes.
Using a thin, flexible spatula, flip the pancakes, adding a bit more oil as
needed, and cook the other side for 1 to 2 minutes.
3. Carefully shimmy your spatula underneath the pancakes and transfer them
to a plate.
TECHNIQUE TIP: For best results, use a nonstick pan, such as one coated with
nontoxic ceramic, a cast iron pan, or a nonstick electric pan, and get it nice and hot
before you start. Also, use a very thin spatula that you can shimmy right under the
pancake. Start with very small pancakes, which are easier to flip.
Per Serving (3 pancakes) Calories: 469; Protein: 12g; Total fat: 19g; Saturated fat:
12g; Carbohydrates: 70g; Fiber: 11g
Blueberry Oat Muffins
40¢ per muffin
PREP TIME: 10 MINUTES / COOK TIME: 20 TO 25 MINUTES
Did you know you can bake oatmeal into delicious little muffins? The key to
these is to soak the rolled oats in boiling water so they soften and make a
moist base using very little oil. Pair these muffins with a Berry Protein
Smoothie for a delicious start to any day. MAKES 12 MUFFINS
GOOD FOR SHARING
SAVE FOR LATER
2 tablespoons coconut oil or vegan margarine, melted, plus more for preparing
the muffin tin
1 cup quick-cooking oats or instant oats
1 cup boiling water
1 teaspoon vanilla extract
1 teaspoon apple cider vinegar
1½ cups all-purpose flour
½ cup sugar
2 teaspoons baking soda
Pinch salt
1 cup blueberries
1. Preheat the oven to 400°F. Coat a muffin tin with coconut oil, line with
paper muffin cups, or use a nonstick tin.
2. In a large bowl, combine the oats and boiling water. Stir so the oats soften.
Add the coconut oil, milk, flaxseed, vanilla, and vinegar and stir to
combine.
3. Add the flour, sugar, baking soda, and salt. Stir until just combined.
Gently fold in the blueberries. Scoop the muffin mixture into the prepared
tin, about ⅓ cup for each muffin. Bake for 20 to 25 minutes, until slightly
browned on top and springy to the touch.
4. Let cool for about 10 minutes. Run a dinner knife around the inside of
each cup to loosen, then tilt the muffins on their sides in the muffin wells
so air gets underneath. These keep in an airtight container in the
refrigerator for up to 1 week or in the freezer indefinitely.
Per Serving (1 muffin) Calories: 174; Protein: 5g; Total fat: 3g; Saturated fat: 2g;
Quinoa Applesauce Muffins
65¢ per muffin
With a base of applesauce and cooked quinoa, these very moist muffins are
super satisfying. If you want to make them over-the-top delicious, sprinkle a
touch of brown sugar and cinnamon on each before putting them in the oven
for a sweet, crunchy topping. MAKES 12 MUFFINS
GOOD FOR SHARING
SAVE FOR LATER
2 tablespoons coconut oil or margarine, melted, plus more for coating the muffin
tin
½ cup water
2 cups unsweetened applesauce
½ cup sugar
2½ cups all-purpose flour
1½ cups cooked quinoa
Pinch salt
½ cup dried cranberries or raisins
2. In a large bowl, stir together the flaxseed and water. Add the applesauce,
sugar, coconut oil, and vinegar. Stir to combine.
3. Add the flour, quinoa, baking soda, and salt, stirring until just combined.
Gently fold in the cranberries without stirring too much. Scoop the muffin
mixture into the prepared tin, about ⅓ cup for each muffin. Bake for 15 to
20 minutes, until slightly browned on top and springy to the touch.
PREP TIP: When making quinoa for dinner, cook an extra ½ cup so you have
leftovers to make these muffins.
Morning Glory Muffins
56¢ per muffin
While this recipe has a fairly long ingredient list, these muffins are totally
worth it—soft, flavorful, and incredibly nourishing. Grab a couple to enjoy
on your morning walk to class, plus an extra for a snack later. MAKES 12
MUFFINS
GOOD FOR SHARING

SAVE FOR LATER
2 tablespoons coconut oil or vegan margarine, melted, plus more for preparing
the muffin tin
2 cups all-purpose flour
1 tablespoon pumpkin pie spice or ground cinnamon
½ cup ground flaxseed
½ cup unsweetened shredded coconut (optional)
½ cup sugar
Pinch salt
1½ cups peeled and grated carrot and/or zucchini
1 apple or pear, cored and grated or diced
½ cup raisins, dried cranberries, or chopped dried apricots
½ cup chopped raw unsalted walnuts or sunflower seeds (optional)
¾ cup nondairy milk
½ cup orange juice or apple juice
2 teaspoons apple cider vinegar
2. In a large bowl, stir together the flour, baking soda, pumpkin pie spice,
flaxseed, coconut (if using), sugar, and salt. Add the carrot, apple, raisins,
and walnuts (if using). Stir to combine.
3. Pour in the milk, orange juice, coconut oil, and vinegar. Stir until just
combined. Scoop the muffin mixture into the prepared tin, about ⅓ cup for
each muffin. Bake for 20 to 25 minutes, until slightly browned on top and
springy to the touch.
Tofu Scramble
$1.87 per serving
This vegan take on scrambled eggs is so versatile—you can leave out the
veggies and put it on toast, or swap in whatever veggies you have on hand. It
also makes an excellent filling to stuff into Breakfast Burritos. If you don’t
like your scramble naked, consider any of these toppings: ketchup, salsa, hot
sauce, chopped scallion, chopped fresh cilantro, grated vegan cheese,
chopped avocado, or Loaded Guacamole! SERVES 1
ONE POT
1 teaspoon olive oil

1 cup diced vegetables, such as zucchini, bell pepper, and mushrooms
Salt
1 handful chopped fresh greens, such as spinach, kale, and chard
5 to 6 ounces firm or extra-firm tofu
1 to 2 teaspoons nutritional yeast (optional)
1. Place a large skillet over medium-high heat. Add the olive oil, vegetables,
and a pinch of salt. Sauté for 5 to 7 minutes, until the vegetables are
softened. Add the greens, toss, and let them wilt for 1 minute.
2. Add the tofu, breaking it up with your hands or whatever utensil you used
to sauté. Toss to combine with the veggies, sprinkle in the nutritional yeast
(if using), and add another pinch of salt and some pepper. Cook for 2 to 3
minutes more, tossing occasionally, until heated through.
A CLOSER LOOK: Nutritional yeast is a yellow, flaky seasoning made from
deactivated yeast. It’s optional, but it adds a savory, slightly cheesy flavor to vegan
dishes you can’t get any other way.
Savory Chickpea Omelet Cups
28¢ per cup
These little savory cups are like mini quiches, with a texture somewhat like
eggs. Chickpea flour is gluten free and high in protein and calcium. It’s
inexpensive and available in most regular grocery stores these days (if they
carry Bob’s Red Mill products) or look for it in warehouse stores or health-
food stores. It may go by other names: garbanzo bean flour, besan, cici flour,
or gram flour. MAKES 12 CUPS
ALLERGY FRIENDLY
GOOD FOR SHARING
SAVE FOR LATER
Olive oil, for preparing the muffin tin

2 cups chickpea flour
1 teaspoon salt
1 teaspoon baking powder (optional—makes them fluffier)
2½ cups water
1 tablespoon nutritional yeast (optional)
1 teaspoon dried herbs (optional)
½ teaspoon smoked paprika (optional)
½ teaspoon garlic powder (optional)
½ teaspoon onion powder (optional)
2 cups chopped vegetables, such as zucchini, carrot, bell pepper, mushrooms,
onion, corn, peas, and olives
1 cup chopped spinach or kale (stems removed)
1. Preheat the oven to 400°F. Coat a muffin tin with olive oil, line with paper
muffin cups, or use a nonstick tin.
2. In a large bowl, combine the chickpea flour, salt, and baking powder (if
using). Add the water and stir thoroughly to combine. You don’t want any
chunks of chickpea flour. The batter will be fairly runny. If using any
optional seasonings, add them here and stir to combine.
3. Stir the veggies and spinach into the batter. Scoop the batter into the
prepared tin, about ⅓ cup for each muffin. Bake for 25 to 30 minutes, until
lightly browned on top. If you prefer them slightly gooey on the inside,
take them out of the oven after 25 minutes; if you like them firmer, keep
them in for 30 minutes.
4. Let cool for 10 minutes. Run a dinner knife around the inside of each cup
to loosen, then tilt the cups on their sides in the muffin wells so air gets
underneath. These keep in an airtight container in the refrigerator for
about 5 days or in the freezer indefinitely. Thaw before reheating.
Per Serving (1 cup) Calories: 66; Protein: 4g; Total fat: 1g; Saturated fat: 0g;
Zucchini-Potato Hash Browns
30¢ per serving
Lighten up your hash browns with zucchini! These cook up quite moist, so if
you’re used to a drier, crunchier hash brown, let the salted veggies drain
longer, squeeze out as much water as possible, and bake them in a 350°F
oven for about 30 minutes. SERVES 4
ALLERGY FRIENDLY
GOOD FOR SHARING
1 potato, scrubbed or peeled and grated

½ zucchini, grated
Salt
2 tablespoons all-purpose flour
Salt to taste, divided
1 scallion, chopped, or 1 teaspoon onion powder (optional)
1 to 2 teaspoons olive oil
1. In a large bowl, combine the grated potato and zucchini. Sprinkle with salt
and toss to combine. Push the vegetables to one side of the bowl and
squeeze them to drain off some of the moisture, tipping the bowl to drain
into the sink. You don’t need to go crazy draining every last drop of water,
though see the headnote if you prefer a drier hash brown.
2. Add the flour, a pinch each of salt and pepper, and the scallion (if using),
and toss to mix.
3. Place a large skillet over medium-high heat. While it heats, form the
zucchini-potato mixture into 4 balls in the bowl. Add the olive oil to the
skillet and flatten the balls into the oiled pan. Cook for 5 to 7 minutes,
until lightly browned on one side. Flip and cook the other side until lightly
browned.
Per Serving (1 hash brown) Calories: 78; Protein: 2g; Total fat: 2g; Saturated fat: 0g;
Breakfast Burritos
$1.68 per serving
PREP TIME: 10 MINUTES / COOK TIME: 5 TO 10 MINUTES (OPTIONAL)
Make this breakfast burrito with your favorite fresh ingredients, replacing
what’s listed here to suit your tastes. Look at the ingredients of frozen
packaged burritos for inspiration for different fillings and flavors. To simplify
this recipe, instead of the refried beans, toss ¼ cup canned black beans,
drained and rinsed, with ¼ cup smashed tofu or cooked quinoa, and sprinkle
with a pinch of chili powder and a drizzle of olive oil. SERVES 1
DORM ROOM FRIENDLY
ONE POT
¼ cup Refried Beans (see headnote)

1 large whole-grain or flour sandwich wrap
¼ serving Tofu Scramble or crumbled tofu
1 scallion, chopped
¼ avocado, sliced or chopped
½ tomato, diced
1 to 2 tablespoons salsa
¼ cup shredded vegan cheese (optional)
2 tablespoons chopped fresh cilantro (optional)
1. Spread the refried beans in the center of the wrap. Top with the tofu,
scallion, avocado, tomato, and salsa. Sprinkle on the vegan cheese (if
using) and cilantro (if using). Fold in the ends, fold one side over the
fillings, and pull back slightly before rolling over the other side.
2. Eat as is, or seal the burrito by putting it, flap-side down, in a small dry
skillet over medium heat for 2 to 3 minutes. Flip and heat for 2 to 3
minutes more. Alternatively, press this in a sandwich press or waffle iron
for 4 to 5 minutes, or heat in a 350°F oven or toaster oven for 10 minutes.
Chapter Three
SOUPS & STEWS
Warming, flavorful, and requiring only a single pot, soups and

stews are perfect meals. To make the most of your cooking time,
all the recipes in this section make several servings, so you’ll have
big batches to freeze or pack for to-go lunches. Soups and stews
made from scratch always taste better than canned or
reconstituted mixes. Once you get the components together, most
of the cooking happens at a simmer, and you can leave it on its
own—just set a timer so you don’t forget. Plus, they smell
amazing, giving you something to look forward to while you study.
Chickpea Noodle Soup
33¢ per serving
Here’s a vegan take on the classic soup made from scratch. It’s really easy to
put together and so much heartier and more satisfying than the canned or
packet varieties. If you want to make it more like the chicken version, smash
the chickpeas a bit before adding them, and they’ll make flaky bits in the
soup. For a richer flavor, sauté 1 chopped onion and a few minced garlic
cloves in a splash of olive oil for about 5 minutes. Add this mixture with the
carrots and celery before adding the broth and water. Serve with crackers or
garlic bread made by spreading Garlic Butter on a piece of toast. SERVES 7
ALLERGY FRIENDLY
GOOD FOR SHARING
ONE POT
SAVE FOR LATER
2 carrots, peeled and chopped

4 celery stalks, chopped
6 cups Economical Vegetable Broth or store-bought vegetable broth
7 to 8 cups water
8 ounces spaghetti or thin brown rice noodles, broken (2 cups)
1 (15-ounce) can chickpeas, drained and rinsed, or 1½ cups cooked chickpeas
1 teaspoon dried herbs
¼ to ½ teaspoon salt
In a large soup pot, combine the carrots, celery, vegetable broth, and water.
Bring to a boil over medium heat, then add the spaghetti, chickpeas, dried
herbs, ¼ teaspoon salt (or ½ teaspoon if your broth is unsalted), and a few
grinds of pepper. Cook for 8 to 10 minutes, until the noodles are soft.
Leftovers will keep in an airtight container in the refrigerator for up to 1 week
or in the freezer for up to 1 month.
A CLOSER LOOK: For any recipes that call for vegetable broth, the most budget-
friendly option is to make Economical Vegetable Broth. However, you can always
buy a can or box of vegetable broth, or use vegan bouillon cubes (follow the package
directions, usually 1 cube per 2 cups water), a vegetable salt like Herbamare (½
teaspoon per 1 cup water), or a seasoning like Mrs. Dash Garlic & Herb (½ teaspoon
plus ½ teaspoon salt per 1 cup water).
Per Serving (2 cups) Calories: 173; Protein: 8g; Total fat: 1g; Saturated fat: 0g;
Cream of Tomato Soup
$1.36 per serving
This super simple, light soup goes perfectly with a sandwich for a tasty lunch
break. The best results come from using a thicker nondairy milk, such as
unsweetened soy, oat, or cashew milk. You can even use canned coconut
milk, but it will taste a bit coconutty and slightly sweet. SERVES 2
ALLERGY FRIENDLY
GOOD FOR SHARING
ONE POT
SAVE FOR LATER
1 (28-ounce) can crushed, diced, or whole peeled tomatoes, undrained

1 to 2 teaspoons dried herbs
2 to 3 teaspoons onion powder (optional)
¾ to 1 cup unsweetened nondairy milk
½ teaspoon salt, or to taste
1. Pour the tomatoes and their juices into a large pot and bring them to near-
boiling over medium heat. Add the dried herbs, onion powder (if using),
milk, salt, and pepper to taste. Stir to combine.
2. If you used diced or whole tomatoes, use a hand blender to purée the soup
until smooth. (Alternatively, let the soup cool for a few minutes, then
transfer to a countertop blender.) Leftovers will keep in an airtight
container for up to 1 week in the refrigerator or up to 1 month in the
freezer (though if you want leftovers for this soup, you might want to
double the recipe).
PRO TIP: For a richer flavor, sauté 1 chopped onion and a few minced garlic cloves
in a splash of olive oil until softened before adding the tomatoes.
Cream of Mushroom Soup
$1.59 per serving
This rich, creamy mushroom soup uses a bit of flour to thicken it and
nondairy milk to make it creamy. This is super savory, with great texture
from the mushrooms. SERVES 3 TO 4
GOOD FOR SHARING
ONE POT
SAVE FOR LATER

1 onion, chopped
2 garlic cloves, minced
2 cups chopped mushrooms
Pinch salt
4 cups Economical Vegetable Broth, store-bought broth, or water
Pinch freshly ground black pepper
1. Heat the olive oil in a large soup pot over medium-high heat. Add the
onion, garlic, mushrooms, and salt. Sauté for about 5 minutes, until
softened.
2. Sprinkle the flour over the ingredients in the pot and toss to combine.
Cook for 1 to 2 minutes more to toast the flour.
3. Add the dried herbs, vegetable broth, milk, and pepper. Turn the heat to
low, and let the broth come to a simmer. (Don’t bring to a full boil or the
milk may separate.) Cook for 10 minutes, until slightly thickened.
Leftovers will keep in an airtight container for up to 1 week in the
refrigerator or up to 1 month in the freezer.
Per Serving (about 2 cups) Calories: 127; Protein: 4g; Total fat: 4g; Saturated fat:
Tofu Miso Soup
$1.36 per serving
Miso soup is quite simple—and very tasty. Most miso soup in restaurants is
made with a dashi broth that includes sardines and tuna, but you can easily
and quickly make your own vegan miso soup to go with veggie sushi take-out
and steamed edamame. Traditional miso soup includes small bits of hijiki
seaweed. If you can find it and enjoy that flavor, add 1 teaspoon of dry hijiki
to the broth with the tofu and let it sit for a few minutes to soften. SERVES 2
DORM ROOM FRIENDLY
GOOD FOR SHARING
ONE POT
SAVE FOR LATER

4 cups water
¼ cup miso paste
2 scallions, white and light green parts only, thinly sliced
1. Press your tofu before you start: Put it between several layers of paper
towels and place a heavy pan or book (with a waterproof cover or
protected with plastic wrap) on top. Let stand for 30 minutes. Discard the
paper towels. Cut the tofu into ½-inch cubes.
2. In a medium pot over medium heat, bring the water to just below boiling
(or heat the water in the microwave in a microwave-safe container). Stir
the miso paste into the water until dissolved. Add the tofu and scallions
and serve. Leftovers will keep in an airtight container for up to 1 week in
the refrigerator or up to 1 month in the freezer.
A CLOSER LOOK: Miso comes in various colors because of the different
ingredients used. White miso has the lightest flavor and is made with soy and white
rice. Red miso has a deeper flavor and is made with soy and barley. There are shades
in between, and even darker. If you’ve never had miso, start with white.
Hot & Sour Tofu Soup
$1.39 per serving
Rather than ordering take-out, make your own sweet and tangy soup, chock-
full of fresh vegetables and protein-rich tofu. This is really good with thin
brown rice noodles crumbled into tiny pieces. SERVES 3
GOOD FOR SHARING
ONE POT
SAVE FOR LATER

1 cup sliced mushrooms
1 cup finely chopped cabbage
1 garlic clove, minced
½-inch piece fresh ginger, peeled and minced
Salt
4 cups water or Economical Vegetable Broth
2 tablespoons rice vinegar or apple cider vinegar
2 tablespoons soy sauce
1 teaspoon toasted sesame oil
1 teaspoon sugar
Pinch red pepper flakes
1 scallion, white and light green parts only, chopped
1. Press your tofu before you start: Put it between several layers of paper
towels and place a heavy pan or book (with a waterproof cover or
protected with plastic wrap) on top. Let stand for 30 minutes. Discard the
paper towels. Cut the tofu into ½-inch cubes.
2. In a large soup pot, heat the olive oil over medium-high heat. Add the
mushrooms, cabbage, garlic, ginger, and a pinch of salt. Sauté for 7 to 8
minutes, until the vegetables are softened.
3. Add the water, vinegar, soy sauce, sesame oil, sugar, red pepper flakes,
and tofu. Bring to a boil, then turn the heat to low. Simmer the soup for 5
to 10 minutes. Serve with the scallion sprinkled on top. Leftovers will
keep in an airtight container for up to 1 week in the refrigerator or up to 1
month in the freezer.
Ramen Noodle Bowl
$1.97 per serving (basic);
$3.51 per serving (with add-ins)
Ramen noodles are a classic student meal because they’re inexpensive.

Vegans have a tough time with ramen, though, as the flavor packets usually
include chicken, beef, or shrimp. Luckily, some brands now have a vegan
miso flavor, which makes it easier, but they usually cost more. Make yours
instead—either basic with plain ramen noodles or loaded with any vegetables
or plant protein you enjoy. I’ve included suggestions for you, but feel free to
use whatever you like. SERVES 1
DORM ROOM FRIENDLY
FOR THE CREAMY PEANUT BROTH

2 tablespoons canned coconut milk
1 tablespoon Peanut Sauce
1 teaspoon freshly squeezed lime juice
½ teaspoon curry paste
FOR THE RAMEN

1¾ cups Economical Vegetable Broth or water
1 cup plain ramen noodles
2 tablespoons miso paste
1 tablespoon soy sauce
Pinch red pepper flakes (optional)
1 scallion, white and light green parts only, sliced
LOADED RAMEN ADD-INS (OPTIONAL)

1 cup chopped greens, such as bok choy, savoy cabbage, or chard
1 carrot, peeled and cut into matchsticks
1 serving Sesame Lime–Seared Tofu or plain tofu, cut into ½-inch cubes
½ cup bean sprouts
¼ cup frozen corn, thawed
TO MAKE THE CREAMY PEANUT BROTH

In a small bowl, stir together the coconut milk, peanut sauce, lime juice, and
curry paste and set aside.
TO MAKE THE RAMEN
1. In a medium pot, combine the vegetable broth and noodles and bring to a
boil over high heat. Cook for 3 to 4 minutes, until the noodles are cooked
through. (Alternatively, combine the broth and noodles in a microwave-
safe container and heat in the microwave on high power for 2 minutes.)
2. Load up the ramen with any optional add-ins you like. Let them steam in
the broth for 1 to 2 minutes.
3. In a small bowl, stir together the miso, soy sauce, sesame oil, red pepper
flakes (if using), and 1 tablespoon water until the mixture is smooth and
the miso dissolves. Stir this into the ramen.
4. Stir in the creamy peanut broth. Serve topped with the scallion. Leftovers
will keep in an airtight container for up to 1 week in the refrigerator or up
to 1 month in the freezer.
Per Serving (basic ramen) Calories: 107; Protein: 5g; Total fat: 6g; Saturated fat: 1g;
Per Serving (loaded ramen) Calories: 253; Protein: 15g; Total fat: 10g; Saturated
fat: 1g; Carbohydrates: 31g; Fiber: 7g
Creamy Potato-Cauliflower Soup
79¢ per serving
This is a twist on potato-leek soup, with a nutritional boost from cauliflower.

Leeks can be pretty pricey, so this soup relies on regular onions and scallions
instead. This soup is also great with extra dried thyme or sage and a
tablespoon of nutritional yeast stirred in before puréeing. SERVES 6
ALLERGY FRIENDLY
GOOD FOR SHARING
ONE POT
SAVE FOR LATER

1 onion, chopped
3 cups chopped cauliflower
2 potatoes, scrubbed or peeled and chopped
2 tablespoons dried herbs
Salt
1 or 2 scallions, white and light green parts only, sliced
onion and cauliflower, and sauté for about 5 minutes, until the vegetables
are slightly softened.
2. Add the potatoes, water, and dried herbs, and season to taste with salt and
pepper. Bring the soup to a boil, reduce the heat to low, and cover the pot.
Simmer for 15 to 20 minutes, until the potatoes are soft. Using a hand
blender, purée the soup until smooth. (Alternatively, let it cool slightly,
then transfer to a countertop blender.) Stir in the scallions and serve.
TECHNIQUE TIP: Be sure to let soups and other hot liquids cool a bit before
transferring them to a countertop blender to purée. Otherwise, the blender’s lid could
pop off from the steam, and hot soup will fly everywhere!
Pumpkin-Pear Soup
$1.11 per serving
It’s easy to make a rich, creamy, warming soup without a blender by using a
base of canned pumpkin. Be sure to include the onion and ginger to avoid it
tasting like baby food. This soup may need a fair bit of salt if you don’t use
salted broth—but don’t worry: the pumpkin’s potassium content will help
offset it. For additional flavor and texture, serve the soup topped with
pumpkin seeds, chopped scallion, Herbed Croutons, or Cinnamon-Lime
Sunflower Seeds. SERVES 4
ALLERGY FRIENDLY
GOOD FOR SHARING
ONE POT
SAVE FOR LATER
1 teaspoon olive oil or coconut oil

1 onion, diced, or 2 teaspoons onion powder
1-inch piece fresh ginger, peeled and diced, or 1 teaspoon ground ginger
1 pear, cored and chopped
Optional spices to take the taste up a notch:
1 teaspoon curry powder
½ teaspoon pumpkin pie spice
½ teaspoon smoked paprika
3 cups canned pumpkin purée
1 to 2 teaspoons salt (less if using salted broth)
¼ to ½ cup canned coconut milk (optional)
2 to 4 tablespoons nutritional yeast (optional)
1. Heat the olive oil in a large pot over medium heat. Add the onion, ginger,
and pear and sauté for about 5 minutes, until soft. Sprinkle in any optional
spices and stir to combine.
2. Add the water, pumpkin, salt, and pepper, and stir until smooth and
combined. Cook until just bubbling, about 10 minutes.
3. Stir in the coconut milk (if using) and nutritional yeast (if using), and
remove the soup from the heat. Leftovers will keep in an airtight container
for up to 1 week in the refrigerator or up to 1 month in the freezer.
Mushroom & Wild Rice Stew
$1.14 per serving
The rice makes this a hearty, filling stew—perfect for warming up on a cold
evening. It’s lovely with either white or brown rice, plus wild rice for added
texture. Look for rice mixes that include white or brown and wild rice.
SERVES 6
ALLERGY FRIENDLY
GOOD FOR SHARING
ONE POT
SAVE FOR LATER

2 cups chopped mushrooms
½ to 1 teaspoon salt
1 onion, chopped, or 1 teaspoon onion powder
3 or 4 garlic cloves, minced, or ½ teaspoon garlic powder
1 tablespoon dried herbs
¾ cup white or brown rice
¼ cup wild rice or additional white or brown rice
3 cups water
3 cups Economical Vegetable Broth or store-bought broth
2 to 4 tablespoons balsamic vinegar (optional)
1 cup frozen peas, thawed
1 cup unsweetened nondairy milk (optional)
1 to 2 cups chopped greens, such as spinach, kale, or chard
mushrooms and a pinch of salt, and sauté for about 4 minutes, until the
mushrooms are softened. Add the onion and garlic (if using fresh), and
sauté for 1 to 2 minutes more.
2. Stir in the dried herbs (plus the onion powder and/or garlic powder, if
using), white or brown rice, wild rice, water, vegetable broth, vinegar (if
using), and salt and pepper to taste. Bring to a boil, turn the heat to low,
and cover the pot. Simmer the soup for 15 minutes (for white rice) or 45
minutes (for brown rice).
3. Turn off the heat and stir in the peas, milk (if using), and greens. Let the
greens wilt before serving. Leftovers will keep in an airtight container for
up to 1 week in the refrigerator or up to 1 month in the freezer.
PRO TIP: For a massive nutritional boost, add ¼ cup chopped fresh parsley with the
greens, stirring to wilt.
Black-Eyed Pea & Sweet Potato Soup
82¢ per serving
This soup has a great mix of textures and flavors in one warming and hearty
bowl. It makes a great pair with an Avocado Boat or Sweet Pearl Couscous
Salad with Pear & Cranberries for lunch or dinner. SERVES 4
ALLERGY FRIENDLY
GOOD FOR SHARING
ONE POT
SAVE FOR LATER

2 to 3 cups peeled, cubed sweet potato, squash, or pumpkin
½ onion, chopped
Salt
2 cups water
1 (15-ounce) can black-eyed peas, drained and rinsed
1 tablespoon sugar
1 teaspoon smoked or regular paprika
Pinch red pepper flakes or cayenne pepper
3 cups shredded cabbage
1 cup corn kernels, thawed if frozen, drained if canned
sweet potato, onion, garlic, and a pinch of salt. Sauté for 3 to 4 minutes,
until the onion and garlic are softened.
2. Add the water, black-eyed peas, lime juice, sugar, paprika, red pepper
flakes, and salt to taste. Bring to a boil and cook for 15 minutes.
3. Add the cabbage and corn to the pot, stirring to combine, and cook for 5
minutes more, or until the sweet potato is tender. Turn off the heat, let
cool for a few minutes, and serve. Leftovers will keep in an airtight
container for up to 1 week in the refrigerator or up to 1 month in the
freezer.
Creamy Garlic-Spinach Rotini Soup
$1.47 per serving
Here’s a different way to serve pasta: floating in a creamy garlic broth with
vegetables and greens. The nutritional yeast and olives (or sun-dried
tomatoes) give this soup a salty-savory flavor. SERVE 4
GOOD FOR SHARING
ONE POT
SAVE FOR LATER

1 cup chopped mushrooms
¼ teaspoon plus a pinch salt
4 garlic cloves, minced, or 1 teaspoon garlic powder
2 peeled carrots or ½ red bell pepper, chopped
6 cups Economical Vegetable Broth or water
1 cup rotini or gnocchi
¾ cup unsweetened nondairy milk
¼ cup nutritional yeast
2 cups chopped fresh spinach
¼ cup pitted black olives or sun-dried tomatoes, chopped
Herbed Croutons, for topping (optional)
mushrooms and a pinch of salt. Sauté for about 4 minutes, until the
mushrooms are softened. Add the garlic (if using fresh) and carrots, sauté
for 1 minute more.
2. Add the vegetable broth, remaining ¼ teaspoon of salt, and pepper (plus
the garlic powder, if using). Bring to a boil and add the pasta. Cook for
about 10 minutes, until the pasta is just cooked.
3. Turn off the heat and stir in the milk, nutritional yeast, spinach, and olives.
Top with croutons (if using). Leftovers will keep in an airtight container
PRO TIP: If you store leftovers in the refrigerator, you may need to add a bit more
broth when reheating portions later because the pasta will have absorbed more liquid.
Tuscan White Bean Soup
94¢ per serving
Tuscan cooking is all about simple flavors, and this soup combines white
beans and greens for a soup rich in protein and nutrients. For a hearty winter
lunch, serve it with crusty bread smeared with Garlic Butter and topped with
a spoonful of Parm Sprinkle. SERVES 4
ALLERGY FRIENDLY
GOOD FOR SHARING
ONE POT
SAVE FOR LATER

1 onion, chopped
Salt
2 (15-ounce) cans white beans, such as cannellini, navy, or great northern,
drained and rinsed
2 tablespoons freshly squeezed lemon juice
2 cups chopped greens, such as spinach, kale, arugula, or chard
onion, garlic (if using fresh), carrots, and a pinch of salt. Sauté for about 5
minutes, stirring occasionally, until the vegetables are lightly browned.
Sprinkle in the dried herbs (plus the garlic powder, if using), black pepper,
and red pepper flakes, and toss to combine.
2. Add the vegetable broth, beans, and another pinch of salt, and bring the
soup to a low simmer to heat through. If you like, make the broth a bit
creamier by puréeing 1 to 2 cups of soup in a countertop blender and
returning it to the pot. Alternatively, use a hand blender to purée about
one-fourth of the beans in the pot.
3. Stir in the lemon juice and greens, and let the greens wilt into the soup
before serving. Leftovers will keep in an airtight container for up to 1
week in the refrigerator or up to 1 month in the freezer.
Minestrone
92¢ per serving
Minestrone is so comforting on a cold winter day—it will fill your belly and
fuel your brain. It does take time to chop the veggies, so you might as well
make a giant pot to share with your crew or to set you up for the week ahead.
This is perfect served with crackers, garlic toast, or Whole-Wheat Biscuits.
SERVES 9 TO 10
GOOD FOR SHARING

ONE POT
SAVE FOR LATER

1 onion, chopped, or 1 teaspoon onion powder
4 garlic cloves, minced, or ½ teaspoon garlic powder
Salt
4 potatoes, peeled or scrubbed and diced
1 cup chopped fresh or frozen green beans
1 (28-ounce) can diced tomatoes, undrained
2 (15-ounce) cans navy beans, drained and rinsed
6 cups water
2 cups small pasta, such as small shells, macaroni, or orzo
1 zucchini, chopped
3 cups chopped greens, such as fresh spinach, collards, kale, or chard
carrots, onion (if using fresh), garlic (if using fresh), and a pinch of salt.
Sauté for about 5 minutes, stirring occasionally, until the vegetables are
lightly browned.
2. Add the potatoes, green beans, tomatoes with their juices, beans, vegetable
broth, water, and dried herbs (plus the onion powder and/or garlic powder,
if using). Bring to a boil, turn the heat to low, and cover the pot. Simmer
for 20 minutes.
3. Add the pasta and zucchini to the pot. Simmer for 10 minutes, until the
pasta and potatoes are cooked through. Turn off the heat, stir in the
chopped greens, and let them wilt into the soup before serving. Leftovers
will keep in an airtight container for up to 1 week in the refrigerator or up
to 1 month in the freezer.
$1.43 per serving
Make a hearty and filling bowl, complete with quinoa meatballs. Orzo is a
small rice-shaped pasta; if you can’t find it, use pearl couscous (often labeled
Israeli couscous) or another small pasta shape. SERVES 4
GOOD FOR SHARING
ONE POT
SAVE FOR LATER

½ onion, chopped
3 or 4 garlic cloves, minced, or ½ teaspoon garlic powder
Salt
1 cup orzo or pearl couscous
1 recipe quinoa meatballs (from Meatball Subs recipe)
2 cups chopped greens, such as spinach, kale, or chard
carrots, onion, garlic (if using fresh), and a pinch of salt. Sauté for 3 to 4
minutes, until softened.
2. Add the water, orzo, and dried herbs (plus the garlic powder, if using).
Season to taste with salt and pepper, and bring the soup to a boil. Turn the
heat to low and simmer until the orzo is soft, about 10 minutes.
3. Add the meatballs and greens, and stir until the greens are wilted. Taste
and season with more salt and pepper as needed. Leftovers will keep in an
airtight container for up to 1 week in the refrigerator or up to 1 month in
the freezer.
Corn Chowder
$1.13 per serving
This dairy-free corn chowder uses potatoes and calls for puréeing half the
soup to create a creamy broth. You can add any other vegetables you want,
such as chopped celery or zucchini. SERVES 4
ALLERGY-FRIENDLY
GOOD FOR SHARING
ONE POT
SAVE FOR LATER

1 onion, chopped
1 teaspoon salt, plus more as needed
2 potatoes, peeled and chopped
3 cups water
4 cups frozen corn kernels
Chopped scallion, white and light green parts only, for topping
onion, garlic, and a pinch of salt, and sauté for 2 to 3 minutes, until the
vegetables are softened.
2. Add the potatoes, water, vegetable broth, the teaspoon of salt, and pepper
to taste. Bring to a boil and turn the heat to low. Simmer for 15 to 20
minutes, until the potatoes are soft.
3. Add the corn and let it heat through. Using a hand blender, purée as much
of the soup as you like in the pot. (Alternatively, scoop out some of the
potatoes and corn, let them cool for a few minutes, and then purée in a
countertop blender; stir into the soup.) Serve topped with chopped
scallion. Leftovers will keep in an airtight container for up to 1 week in
the refrigerator or up to 1 month in the freezer.
PRO TIP: Including 1 teaspoon smoked paprika with the salt and pepper adds depth
of flavor.
Coconut Curry Soup
$1.40 per serving
This thick, tasty soup will warm you on the coldest nights. Curry paste gives
it a smoother flavor, but curry powder will work, too. SERVES 4 TO 5
ALLERGY FRIENDLY
GOOD FOR SHARING
ONE POT
SAVE FOR LATER

1 onion, chopped
1-inch piece fresh ginger, peeled and minced
2 tablespoons red curry paste or curry powder
2 tablespoons sugar
1 teaspoon salt
3 cups peeled and chopped potato or sweet potato
3 cups chopped zucchini or cauliflower florets
1 cup canned coconut milk
1. Heat the olive oil in a large pot over medium heat. Add the onion and
ginger, and stir-fry for about 3 minutes, until fragrant. Stir in the curry
paste, sugar, and salt and stir-fry for 3 minutes more. Add the potato,
zucchini, coconut milk, and water. Bring to a simmer and cook until the
potatoes are soft, about 20 minutes.
2. Using a hand blender, purée the soup until smooth, or let it cool slightly,
then transfer it to a countertop blender. Serve hot. Leftovers will keep in
an airtight container for up to 1 week in the refrigerator or up to 1 month
in the freezer.
Zesty Black Bean Soup
$1.48 per serving
This soup looks dark but has bright flavors. Pairing chili powder with
cinnamon creates a different dimension and savory depth, and the lime juice
sets it off perfectly. The collard greens lighten up the soup and make the
beans easier to digest. SERVES 3
ALLERGY FRIENDLY
GOOD FOR SHARING
ONE POT
SAVE FOR LATER

1 onion, chopped
1 teaspoon chili powder
½ teaspoon ground cinnamon or pumpkin pie spice
½ to 1 teaspoon salt
1 (15-ounce) can black beans, drained and rinsed
1 (28-ounce) can crushed or diced tomatoes, undrained
3 cups water
2 cups chopped collard greens
1. Heat the olive oil in a large soup pot over medium heat. Add the onion and
garlic, and sauté for about 5 minutes, until soft. Stir in the chili powder,
cinnamon, and salt, then add the beans, tomatoes with their juices, and
water. Bring to a boil and turn the heat to low. Simmer the soup for 10 to
15 minutes.
2. Using a hand blender, purée the soup, or let it cool slightly before
transferring it to a countertop blender to purée.
3. Stir in the celery and greens, and cover the pot. Let the soup cook for 10
minutes more or longer if you want softer greens. Stir in the lime juice just
before serving. Leftovers will keep in an airtight container for up to 1
week in the refrigerator or up to 1 month in the freezer.
3-Bean Chili
$1.20 per serving
PREP TIME: 10 MINUTES/COOK TIME: 15 MINUTES
This can be made pretty quickly or simmered longer on the stove top. If you
leave it longer, the seasoning soaks right into the beans. It makes great
leftovers and can be frozen in single-serving portions for easy weeknight
dinners. For an extra flavor pop, top it with any or all of the following:
chopped avocado, Loaded Guacamole, Sour Cream, shredded vegan cheese,
or chopped fresh cilantro or parsley. SERVES 5 TO 6
ALLERGY FRIENDLY
GOOD FOR SHARING
ONE POT
SAVE FOR LATER

1 onion, chopped
4 garlic cloves, minced, or ½ teaspoon garlic powder
1 (28-ounce) can diced tomatoes, undrained
1 (15-ounce) can kidney beans, drained and rinsed
1 (15-ounce) can pinto beans, drained and rinsed
1 (6-ounce) can tomato paste
2 tablespoons chili powder, plus more as needed
⅛ teaspoon salt, plus more as needed
onion and garlic (if using fresh), and sauté for about 5 minutes, until soft.
Stir in the tomatoes with their juices, vegetable broth, beans, tomato paste,
chili powder, and salt (plus the garlic powder, if using). Simmer for 10 to
15 minutes.
2. Taste for seasonings, and add more chili powder and salt as needed.
SUBSTITUTION TIP: If you like chili with a meaty texture, add veggie ground
round, crumbled tempeh, soy curls, or TVP (textured vegetable protein) when you
sauté the onion and garlic.
Hearty Split Lentil Soup
$1.28 per serving
This is a quicker way to make split pea soup, using the much faster–cooking
split red lentils. If you prefer split peas, use them—just simmer the soup for
about an hour until they’re soft and creamy. SERVES 2 TO 3
ALLERGY FRIENDLY
GOOD FOR SHARING
ONE POT
SAVE FOR LATER

1 onion, diced
1 to 2 tablespoons apple cider vinegar
1 cup dried split red lentils
¼ teaspoon salt
2 tablespoons nutritional yeast (optional)
1. Heat the olive oil in a large soup pot over medium heat. Add the carrots,
onion, and garlic, and sauté for about 5 minutes, until the vegetables are
softened. Add the dried herbs and vinegar, and let it sizzle and deglaze the
bottom of the pot.
2. Stir in the water and lentils. Bring the soup to a boil, then reduce the heat
to low. Simmer for about 15 minutes, until the lentils are very soft and
creamy.
3. Stir in the salt and nutritional yeast (if using). Using a hand blender, purée
the soup until smooth, or let it cool slightly before transferring to a
countertop blender to purée. Leftovers will keep in an airtight container
Balsamic Lentil Stew
$1.10 per serving
Lentils have a lovely, earthy flavor that’s set off perfectly here by balsamic
vinegar’s sweet tang. This is a thick, hearty stew—perfect to pair with crusty
bread. If you’d like a richer flavor, add 1 teaspoon of smoked paprika, and
stir in 1 cup of chopped fresh spinach and ¼ cup of chopped fresh parsley at
the end for a nutritional bump. SERVES 5
ALLERGY FRIENDLY
GOOD FOR SHARING
ONE POT
SAVE FOR LATER

1 onion, chopped
2 tablespoons balsamic vinegar
1 (28-ounce) can crushed tomatoes
1 tablespoon sugar
2 cups dried lentils or 2 (15-ounce) cans lentils, drained and rinsed
1 teaspoon salt
1. Heat the olive oil in a large soup pot over medium heat. Add the carrots,
onion, and garlic and sauté for about 5 minutes, until the vegetables are
softened. Pour in the vinegar, and let it sizzle to deglaze the bottom of the
pot.
2. Add the vegetable broth, tomatoes, sugar, and lentils. Bring to a boil, then
reduce the heat to low. Simmer for about 25 minutes, until the lentils are
soft. Add the salt and season to taste with pepper. Leftovers will keep in
an airtight container for up to 1 week in the refrigerator or up to 1 month
in the freezer.
Avocado Boats
Chapter Four
SANDWICHES & SALADS
While it’s easy to make a peanut butter sandwich or a hummus

veggie wrap, this chapter is full of more interesting flavors and
options for your sandwich creations. And if you thought salad was
just iceberg lettuce with a sad tomato slice and maybe a few shreds
of carrot, think again. Many salads in this chapter are hearty
enough to be a meal on their own. Because a salad is really only as
good as its dressing, each features a delicious drizzle for maximum
flavor.
Tomato & Pesto Grilled Cheese
$2.05 per serving
For a long time, vegans didn’t have the option of cheese, and then the first
vegan cheeses didn’t melt properly or taste right. Luckily, today, we have
quite a few options to make the perfect grilled cheese. There are many brands
out there, such as Violife or Field Roast Chao slices, so try whatever you find
—just check the ingredients for casein or whey, as some brands make
lactose-free cheese that still has milk ingredients. SERVES 1
ONE POT
2 tablespoons Spinach Pesto

2 bread slices
2 thin tomato slices or a few thin red bell pepper slices
Salt
1 or 2 vegan cheese slices
2 teaspoons coconut oil or vegan margarine
1. Spread the pesto on one or both slices of bread, and lay the tomato slices
on top of one bread slice. Sprinkle with salt and pepper, and top with the
cheese and the other slice of bread, pesto-side down. Spread the coconut
oil on the outside surface of each bread slice.
2. Place a skillet over medium heat. Once hot (test by flicking some water
off your fingers; it should sizzle), transfer the sandwich to the pan. Cook
for 3 to 4 minutes, flip, and cook the other side for 3 to 4 minutes more.
Chickpea Melt
$2.63 per serving
My roommate in college had a thing about tuna melts. Now, I make a vegan
version by replacing the tuna with smashed chickpeas and topping it with a
melty vegan cheese. This is also great untoasted, omitting the cheese and
adding lettuce, for a packed lunch. SERVES 1
ONE POT
¾ cup canned chickpeas, drained and rinsed

1 celery stalk, diced
2 tablespoons Creamy Tahini Dressing or vegan mayo
½ teaspoon Dijon mustard (optional)
2 bread slices
2 vegan cheese slices
In a small bowl, mash the chickpeas with a fork. Stir in the celery and
scallion. Add the dressing and mustard (if using), and toss to coat. Scoop half
the chickpea salad onto each slice of bread and top each with cheese. Place
the slices on the toaster oven tray and toast for 5 minutes, then broil for 1
minute.
TECHNIQUE TIP: It’s important to use the toaster oven tray so if the cheese melts
off the side, it doesn’t settle at the bottom of the toaster oven.
Carrot Dogs
62¢ per dog
You can easily buy veggie dogs, but why not try carrot dogs, which are
nutritious, inexpensive, and super easy to make. While they don’t taste
anything like a hot dog, you can put any and all your favorite toppings on
them. Adding a teaspoon of smoked paprika or liquid smoke to the pot gives
your carrot dogs a perfect smoky flavor you can’t get any other way. MAKES
4 DOGS
GOOD FOR SHARING

ONE POT
½ cup water
¼ cup soy sauce
1 tablespoon ketchup or tomato paste
1 teaspoon sugar or maple syrup
4 large carrots, peeled and trimmed to hot-dog-bun length
4 hot dog buns, pitas, or bread slices
Optional toppings: ketchup, mustard, relish, sauerkraut, 3-Bean Chili, vegan
cheese, Spinach Pesto and chopped tomatoes, Classic Hummus, chopped red
bell pepper
1. In a small pot, stir together the water, soy sauce, ketchup, and sugar. Bring
to a low boil over medium-high heat, then turn the heat to medium-low.
Add the carrots and simmer for about 10 minutes, until slightly soft. Turn
off the heat, and let the carrots soak for 3 minutes to absorb the flavors
and soften a bit more.
2. Transfer the carrots to a plate and let them sit for 1 minute to dry, or pat
them dry with paper towels. Serve your carrots on a bun topped however
you like.
A CLOSER LOOK: While a carrot dog may sound weird at first, what’s really weird
is the scary leftover bits that make up animal-based hot dogs.
Per Serving (1 dog plus bun; no toppings) Calories: 130; Protein: 8g; Total fat: 1g;
Saturated fat: 0g; Carbohydrates: 23g; Fiber: 4g
Smashed White Bean Sandwich
$1.65 per serving
This simple sandwich comes together quickly and travels well for a filling
midday meal. To elevate your game, add chopped olives and scallion or
chives to the mix, and spread Spinach Pesto on your bread. SERVES 1
DORM ROOM FRIENDLY
NO COOK
ONE POT
¾ cup canned white beans, drained and rinsed

½ teaspoon onion powder
¼ teaspoon dried herbs
2 teaspoons nutritional yeast (optional)
Salt
2 bread slices or 1 pita
Sliced tomato, sliced cucumber, lettuce leaves, and/or sprouts, for topping
1. In a small bowl, smash the beans with a fork. Drizzle in the olive oil, and
sprinkle on the onion powder, dried herbs, and nutritional yeast (if using).
Season with salt and pepper, and smash to combine.
2. Scoop the bean mixture onto a slice of bread or into one half of a pita. Top
with your choice of tomato, cucumber, lettuce, and/or sprouts. Close the
sandwich with the other slice of bread, or fold the pita over.
SUBSTITUTION TIP: White beans are soft and easy to work with, but you can use
any bean you like: chickpeas, pinto, adzuki, etc.
Beans on Toast
70¢ per serving
You could make this with canned baked beans, but some contain pork, and
it’s easy to make your own. If you aren’t eating all three servings, refrigerate
the beans separately and make the toast when you’re ready to eat. The beans
are even better as leftovers, as the flavors absorb into them overnight.
SERVES 3
GOOD FOR SHARING

ONE POT
SAVE FOR LATER
½ cup canned crushed tomatoes

1 tablespoon tomato paste or ketchup
1 tablespoon brown sugar (or 1 teaspoon if using ketchup)
½ teaspoon smoked paprika (optional)
1 (15-ounce) can cannellini beans or pinto beans, drained and rinsed
3 bread slices, toasted
Grated vegan cheese, for melting (optional)
1. Place a small saucepan over medium heat. Add the tomatoes, tomato
paste, brown sugar, soy sauce, vinegar, and paprika (if using). Add the
beans, stir to combine, and let the mixture heat to a light bubble.
2. Serve warm on toast. If you want to add cheese, put the toasts on a tray,
top with grated cheese, and broil in the oven or toaster oven for 1 to 2
minutes, until the cheese is melted.
Meatball Subs
$1.33 per serving
Sometimes you just need to make yourself a big, hearty vegan meatball sub.
You can also serve the meatballs with spaghetti and tomato sauce, in Italian
Wedding Soup, as a topping on a Personal Pizza, or with Tofu Scramble and
Zucchini-Potato Hash Browns for a Sunday brunch feast. These will keep for
about a week in the refrigerator. SERVES 4
GOOD FOR SHARING
SAVE FOR LATER
Olive oil, for preparing the baking sheet (optional)

1 cup cooked diced potato, sweet potato, or squash
1 cup cooked quinoa, buckwheat, or short-grain rice
2 tablespoons tomato paste or ketchup
1 teaspoon salt (or ½ teaspoon if using ketchup)
4 sub rolls, sliced open
1 cup Simple Homemade Tomato Sauce or store-bought tomato sauce
Parm Sprinkle or shredded vegan cheese (optional)
1. Preheat the oven to 350°F. Coat a rimmed baking sheet with olive oil, or
line it with parchment paper or a silicone baking mat.
2. Smash the cooked potato in a bowl. Add the quinoa, tomato paste, dried
herbs, salt, and nutritional yeast (if using). Toss to mix well. Form the
mixture into about 20 balls, and place them on the prepared baking sheet,
spaced slightly apart. Bake for 15 minutes. Flip each meatball and bake
for 15 minutes more.
3. Transfer the meatballs to a large plate to cool. Leave the oven on.
4. Divide the meatballs among the buns, and top each with ¼ cup tomato
sauce and some Parm Sprinkle or vegan cheese (if using). Put the subs on
the baking sheet and bake for 5 minutes or until the buns are slightly
toasted and the cheese melts.
Per Serving (1 sandwich) Calories: 447; Protein: 24g; Total fat: 18g; Saturated fat:
Curry Tofu Salad Naanwich
$1.69 per serving
With the texture of egg salad and the flavor of coconut curry, and served
between thick naan, this sandwich is incredibly satisfying. It’s really quick to
make but tastes best if you prep the tofu ahead of time so it has time to
marinate. SERVES 1
DORM ROOM FRIENDLY
NO COOK
ONE POT

¼ to ½ bell pepper, any color, diced
2 tablespoons Coconut Curry Sauce
1 naan or flatbread pita, halved, toasted if desired
Lettuce leaves
1. Crumble the tofu into a medium bowl, add the bell pepper and sauce, and
toss to combine.
2. Scoop the tofu onto one half of the naan. Add lettuce and top with the
other naan half.
Teriyaki Tofu/Tempeh Sandwich
$1.33 per serving
Here, we infuse tofu or tempeh with salty, savory flavor—which tastes

amazing layered with sweet pineapple in a sandwich. This is also great served
over stir-fried veggies and rice or quinoa instead of in a sandwich. SERVES 2
GOOD FOR SHARING
ONE POT
1 to 2 teaspoons toasted sesame oil, plus more as needed

5 to 6 ounces firm or extra-firm tofu or tempeh, sliced horizontally into large,
thin rectangles
1 tablespoon sugar
2 fresh or canned pineapple rings
4 bread slices, toasted if desired
2 lettuce leaves
2 thin red onion slices
1. Heat the sesame oil in a skillet over medium-low heat. Add the tofu slices,
and fry for 3 to 4 minutes per side, adding more oil if necessary when you
flip to avoid sticking.
2. Once the tofu is browned, add the soy sauce and sugar, and cook for 3 to 5
minutes more, flipping the slices again about halfway through the cooking
time. Add the pineapple rings to the pan and cook for 3 minutes or until
the liquid is evaporated and the sugar has created a teriyaki glaze over the
tofu.
3. Layer two slices of bread with the tofu, lettuce, onion, and pineapple, and
top with the other two slices.
PREP TIP: To maximize flavors, press your tofu before you start: Put it between
several layers of paper towels, and place a heavy pan or book (with a waterproof
cover or protected with plastic wrap) on top. Let stand for 10 minutes. Discard the
paper towels.
Marinated Mushroom & Quinoa Wrap
$2.47 per serving
Balsamic-marinated mushrooms, flavorful pesto, hearty quinoa, fresh

vegetables, and creamy dressing come together in one delicious wrap to fuel
you right through the afternoon. This recipe is quite flexible, so feel free to
swap in anything else you like—hummus, Loaded Guacamole, roasted red
peppers, or olives. Play around with ingredients you have on hand. SERVES 1
DORM ROOM FRIENDLY
NO COOK
ONE POT
½ cup sliced mushrooms

1 tablespoon balsamic vinegar
Salt
2 tablespoons Spinach Pesto
1 large sandwich wrap
½ cup cooked quinoa or couscous
2 tablespoons Creamy Tahini Dressing or vegan mayo
1 small tomato, diced
½ cup diced cucumber
1. In a small container with a lid, combine the mushrooms, vinegar, and a

pinch of salt. Cover and shake so the mushrooms hit the top, bottom, and
sides and get coated in the vinegar. Let sit for about 10 minutes, shaking
as often as you like. Once the mushrooms are soft, drain any excess liquid.
2. Spread the pesto in the center of the wrap, add the quinoa, and drizzle with
the dressing. Top with the tomato, cucumber, and marinated mushrooms.
Fold in the ends, then fold one side over the filling and roll to close.
Barbecue Tempeh Lettuce Wraps
76¢ per wrap
Lettuce wraps are a fresh, light alternative to tacos. The best option is a leaf
that’s shaped somewhat like a bowl—such as butter lettuce, Boston lettuce,
endive, or savoy cabbage. In addition to the toppings here, lay out any others
you want, and assemble with your hands as you eat. MAKES 4 WRAPS
GOOD FOR SHARING
4 large lettuce leaves or small corn tortillas

½ recipe Braised Barbecue Tempeh
1 small tomato, diced
1 thin slice red onion, separated into rings, or 1 scallion, white and light green
parts only, sliced
1 tablespoon salsa
2 tablespoons Loaded Guacamole or diced avocado
Fill each lettuce leaf with tempeh, tomato, red onion, salsa, and guacamole.
TECHNIQUE TIP: If want to pack this meal for later, keep the lettuce separate and
mix the remaining ingredients in a to-go container.
Per Serving (1 wrap) Calories: 74; Protein: 6g; Total fat: 3g; Saturated fat: 1g;
Apple-Sunflower Spinach Salad
95¢ per serving
This sweet, simple salad makes a great side to pretty much any meal. Try it
with a sandwich, a bowl of soup, or a burger. This is another very flexible
recipe, meaning you can replace each component with other things. I like to
take pictures of salad menus in restaurants and take-out salad bars so I can
recreate them at home. SERVES 1
ALLERGY FRIENDLY
DORM ROOM FRIENDLY
NO COOK
ONE POT
1 cup baby spinach

½ apple, cored and chopped
¼ red onion, thinly sliced (optional)
2 tablespoons sunflower seeds or Cinnamon-Lime Sunflower Seeds
2 tablespoons dried cranberries
2 tablespoons Raspberry Vinaigrette
Arrange the spinach on a plate. Top with the apple, red onion (if using),
sunflower seeds, and cranberries, and drizzle with the vinaigrette.
Avocado Boats
$1.05 per boat
These look fancy, but they are really easy to make. Serve them as an
appetizer if you have friends over for dinner or just enjoy them on your own.
Unless you have a really big avocado, there will probably be leftover salad,
which you can enjoy on the side. Use the other half of the apple in Apple-
Sunflower Spinach Salad or as a snack. SERVES 2
ALLERGY FRIENDLY
DORM ROOM FRIENDLY
GOOD FOR SHARING
NO COOK
1 celery stalk, chopped, or ¼ cup diced cucumber

½ apple, cored and chopped
½ cup raw spinach, finely chopped
2 tablespoons Creamy Tahini Dressing, Cilantro-Lime Dressing, or Raspberry
Vinaigrette
1 ripe avocado, halved lengthwise and pitted
1. In a medium bowl, toss together the celery, apple, and spinach. Drizzle
with your dressing of choice and toss to coat.
2. Scoop out some of the avocado halves to make a large hollow area. Mix
the avocado you scooped out with the apple mixture. Divide the mixture
between the avocado halves, and eat directly from the shells with a spoon.
TECHNIQUE TIP: To pit an avocado, first cut it in half lengthwise around the
perimeter of the pit, then twist the halves apart. Whack the blade (not the tip) of the
knife into the pit so it sticks. Gently twist the knife to remove the pit. Knock the pit on
the edge of the sink to dislodge it from the knife.
Per Serving (1 boat) Calories: 195; Protein: 3g; Total fat: 16g; Saturated fat: 2g;
Roasted Carrot Salad
84¢ per serving
When I was in college, I bought the biggest bags of carrots available, rather
than baby-cut carrots, to save money. Those big bags had really big carrots,
and I didn’t think to cut up only half a carrot. So, my salad was always a
carrot mountain. This recipe is my way of correcting that because roasted
carrots taste so much better—and we absorb more of a carrot’s vitamins
when they’re cooked. SERVES 3
ALLERGY FRIENDLY
GOOD FOR SHARING
SAVE FOR LATER
4 carrots, peeled and sliced

1 to 2 teaspoons olive oil or coconut oil
½ teaspoon ground cinnamon or pumpkin pie spice
Salt
1 (15-ounce) can cannellini beans or navy beans, drained and rinsed
3 cups chopped hearty greens, such as spinach, kale, chard, or collards
⅓ cup dried cranberries or pomegranate seeds
⅓ cup slivered almonds or Cinnamon-Lime Sunflower Seeds
¼ cup Raspberry Vinaigrette or Cilantro-Lime Dressing, or 2 tablespoons freshly
squeezed orange or lemon juice whisked with 2 tablespoons olive oil and a
pinch of salt
1. Preheat the oven or toaster oven to 400°F.

2. In a medium bowl, toss the carrots with the olive oil and cinnamon and
season to taste with salt. Transfer to a small tray, and roast for 15 minutes
or until browned around the edges. Toss the carrots, add the beans, and
roast for 15 minutes more.
3. Let cool while you prep the salad. Divide the greens among three plates or
containers, top with the cranberries and almonds, and add the roasted
carrots and beans. Drizzle with the dressing of your choice. Store leftovers
in an airtight container in the refrigerator for up to 1 week.
PRO TIP: Sprinkle the carrots with ground cumin and/or maple syrup when you add
the beans.
Sweet Pearl Couscous Salad with Pear &
Cranberries
98¢ per serving
Large pearl couscous, sometimes labeled Israeli couscous, has a hearty

texture that works well in grain salads. Tossed with a very simple dressing,
this sweet salad is surprisingly delicious. Sometimes the best things are the
simplest. SERVES 4
GOOD FOR SHARING
SAVE FOR LATER
1 cup pearl couscous

1½ cups water
Salt
¼ cup olive oil
¼ cup freshly squeezed orange juice
1 tablespoon sugar, maple syrup, or Simple Syrup
1 pear, cored and diced
½ cucumber, diced
¼ cup dried cranberries or raisins
1. In a small pot, combine the couscous, water, and a pinch of salt. Bring to a
boil over high heat, turn the heat to low, and cover the pot. Simmer for
about 10 minutes, until the couscous is al dente.
2. Meanwhile, in a large bowl, whisk together the olive oil, orange juice, and
sugar. Season to taste with salt and whisk again to combine.
3. Add the pear, cucumber, cranberries, and cooked couscous. Toss to
combine. Store leftovers in an airtight container in the refrigerator for up
to 1 week.
Tabbouleh Salad
72¢ per serving
This dish is a nutritional powerhouse because of its superstar: parsley. While

parsley is typically used as a garnish, it’s a great source of vitamins A, C, and
K, as well as iron and folate. For a flavor boost, add a couple tablespoons of
chopped fresh mint and/or scallions. SERVES 4
GOOD FOR SHARING
SAVE FOR LATER
¼ cup olive oil

Pinch salt
2 tomatoes, diced
½ cup chopped fresh parsley
1 cup dry bulgur wheat, cooked according to the package directions
1. In a large bowl, whisk together the olive oil, lemon juice, garlic, salt, and
pepper. Gently stir in the tomatoes and parsley.
2. Add the cooked bulgur and toss to combine everything thoroughly. Taste
and season with salt and pepper as needed. Store leftovers in an airtight
container in the refrigerator for up to 1 week.
SUBSTITUTION TIP: Swap the bulgur for couscous, which can be cooked in your
dorm room: Put it in a bowl, pour in boiling water, cover, and steep for 5 minutes.
Caesar Salad
$2.17 per serving
If I asked most of my non-vegan friends what their favorite salad was, I bet
most (if not all) would say Caesar. Vegans know there’s a whole world of
delicious creamy-dressed salads beyond the Caesar, but it’s a great entry
point to make a similar salad without dairy or mayonnaise. The only thing
missing here are the bacon bits, but you can even buy vegan coconut bacon
bits now. Serve this as a classic side salad or make it a satisfying meal by
adding chickpeas and cooked pasta. SERVES 1
DORM ROOM FRIENDLY
NO COOK
ONE POT
FOR THE CAESAR SALAD

2 cups chopped romaine lettuce
2 tablespoons Caesar Dressing
1 serving Herbed Croutons or store-bought croutons
Vegan cheese, grated (optional)
MAKE IT A MEAL
½ cup cooked pasta
½ cup canned chickpeas, drained and rinsed
2 additional tablespoons Caesar Dressing
TO MAKE THE CAESAR SALAD

In a large bowl, toss together the lettuce, dressing, croutons, and cheese (if
using).
TO MAKE IT A MEAL
Add the pasta, chickpeas, and additional dressing. Toss to coat.
Per Serving (in a meal) Calories: 415; Protein: 19g; Total fat: 8g; Saturated fat: 1g;
Classic Potato Salad
60¢ per serving
Potato salad is an all-time favorite, but the dressing base is mayonnaise. Here,
we swap it for creamy tahini. This recipe contains the classic crunchy celery,
but feel free to add any of your family’s other favorites. SERVES 4
ALLERGY FRIENDLY
DORM ROOM FRIENDLY
GOOD FOR SHARING
SAVE FOR LATER

Pinch salt
½ cup Creamy Tahini Dressing or vegan mayo
1 teaspoon dried dill (optional)
1 teaspoon Dijon mustard (optional)
2 scallions, white and light green parts only, chopped
1. Put the potatoes in a large pot, add the salt, and pour in enough water to
cover. Bring the water to a boil over high heat. Cook the potatoes for 15 to
20 minutes, until soft. Drain and set aside to cool. (Alternatively, put the
potatoes in a large microwave-safe dish with a bit of water. Cover and
heat on high power for 10 minutes.)
2. In a large bowl, whisk together the dressing, dill (if using), and mustard (if
using). Toss the celery and scallions with the dressing. Add the cooked,
cooled potatoes and toss to combine. Store leftovers in an airtight
TECHNIQUE TIP: You’ll get an even better texture if you boil the potatoes whole
and then cut them; they’ll just take longer to cook.
Greek Potato Salad
95¢ per serving
If we cross a potato salad with a Greek salad, we get this filling and tasty
dish. Fresh, light cucumber balances the potatoes perfectly. This is great with
White Bean Burgers as an alternative to fries. SERVES 4
ALLERGY FRIENDLY
DORM ROOM FRIENDLY
GOOD FOR SHARING
SAVE FOR LATER

Salt
¼ cup olive oil
2 tablespoons apple cider vinegar
½ cucumber, chopped
¼ red onion, diced
¼ cup chopped pitted black olives
1. Put the potatoes in a large pot, add a pinch of salt, and pour in enough
water to cover. Bring the water to a boil over high heat. Cook the potatoes
for 15 to 20 minutes, until soft. Drain and set aside to cool. (Alternatively,
put the potatoes in a large microwave-safe dish with a bit of water. Cover
and heat on high power for 10 minutes.)
2. In a large bowl, whisk together the olive oil, vinegar, lemon juice, and
dried herbs. Toss the cucumber, red onion, and olives with the dressing.
3. Add the cooked, cooled potatoes, and toss to combine. Taste and season
with salt and pepper as needed. Store leftovers in an airtight container in
the refrigerator for up to 1 week.
Classic Coleslaw
84¢ per serving
This is the coleslaw my mom always made, with a creamy-tangy applesauce

dressing. I’ve used tahini as a stand-in for the mayonnaise that she used, but
you can use vegan mayo or nondairy yogurt instead. Serve the slaw with a
bowl of Corn Chowder, a Carrot Dog, or Braised Barbecue Tempeh. SERVES
4
ALLERGY FRIENDLY
DORM ROOM FRIENDLY
GOOD FOR SHARING
NO COOK, ONE POT
¼ cup unsweetened applesauce

¼ cup tahini or vegan mayo
2 tablespoons apple cider vinegar
1 tablespoon Dijon mustard (optional)
1 tablespoon sugar, maple syrup, or Simple Syrup (optional)
3 cups finely chopped cabbage or 4 cups coleslaw mix
1 cup peeled and grated carrot (omit if using coleslaw mix)
1 apple, cored and diced
2 scallions, white and light green parts only, sliced
½ cup raisins
1. In a large salad bowl, whisk together the applesauce, tahini, vinegar,

mustard (if using), and sugar (if using).
2. Add the cabbage, carrot, apple, scallions, and raisins to the dressing, and
toss to combine.
Crunchy Thai Peanut Coleslaw
66¢ per serving
This is a different take on coleslaw—savoy cabbage and pear dressed with

creamy Peanut Sauce. You can also use regular cabbage and apple (see
Classic Coleslaw) and let the dressing make it different. Enjoy it with soup or
a sandwich, or toss it with shelled edamame to make it a meal. MAKES 4
SERVINGS AS A SIDE OR 2 AS A MAIN DISH
DORM ROOM FRIENDLY

GOOD FOR SHARING
NO COOK
ONE POT
2 cups shredded savoy cabbage or napa cabbage

2 carrots, peeled and grated
1 pear, peeled, cored, and grated
½ cup Peanut Sauce
Chopped peanuts, for topping (optional)
In a large salad bowl, toss together the cabbage, carrots, pear, and scallion.
Pour the peanut sauce over the salad, and toss to coat. Serve topped with
peanuts (if using).
A CLOSER LOOK: Savoy and napa cabbages are softer than regular cabbage, and
their leaves look a bit frilly.
Pesto & White Bean Pasta Salad
$1.39 per serving
Pesto, pasta, and white beans team up here for a lunch of champions.
Covering all your macro bases with loads of flavor and nutrients, this salad
will fuel your body and brain for a busy day—and your taste buds will thank
you. SERVES 4
GOOD FOR SHARING
SAVE FOR LATER
8 ounces rotini pasta, cooked according to the package directions, drained, and
rinsed with cold water to cool
1½ cups canned cannellini beans or navy beans, drained and rinsed
½ cup Spinach Pesto
1 cup chopped tomato or red bell pepper
¼ red onion, finely diced
½ cup chopped pitted black olives
1. In a large bowl, combine the pasta, beans, and pesto. Toss to combine.
2. Add the tomato, red onion, and olives, tossing thoroughly. Store leftovers
in an airtight container in the refrigerator for up to 1 week.
Mediterranean Orzo & Chickpea Salad
$1.16 per serving
This salad gets better the longer it sits, as the dressing infuses into the
chickpeas. Make it ahead so it’ll be ready for quick lunches. SERVES 4
GOOD FOR SHARING
SAVE FOR LATER
¼ cup olive oil

Pinch salt
1½ cups canned chickpeas, drained and rinsed
2 cups orzo or other small pasta shape, cooked according to the package
directions, drained, and rinsed with cold water to cool
2 cups raw spinach, finely chopped
1 cup chopped cucumber
1. In a large bowl, whisk together the olive oil, lemon juice, and salt. Add the
chickpeas and cooked orzo, and toss to coat.
2. Stir in the spinach, cucumber, and red onion. Store leftovers in an airtight
container in the refrigerator for up to 5 days.
Cold Soba Noodle Salad
93¢ per serving
If you haven’t tried Japanese soba noodles, you are in for a treat. This salad is
a meal on its own, but it also makes a great pair with Sesame Lime–Seared
Tofu or shelled edamame for added plant protein. You can use the simple
dressing given here or try Peanut Sauce, Cilantro-Lime Dressing, or Coconut
Curry Sauce. Add ¼ cup chopped fresh cilantro or parsley to boost nutrition
and flavor. SERVES 4
ALLERGY FRIENDLY
GOOD FOR SHARING
SAVE FOR LATER
2 tablespoons soy sauce or tamari

1 tablespoon apple cider vinegar
8 ounces soba noodles, cooked according to the package directions, drained, and
rinsed with cold water to cool
2 scallions, white and light green parts only, sliced
1 bell pepper, any color, seeded and thinly sliced
1 carrot, peeled and cut into matchsticks
½ zucchini, cut into matchsticks
2 tablespoons chopped peanuts (optional)
1. In a large bowl, whisk together the soy sauce, vinegar, sugar, and sesame
oil.
2. Add the cooked noodles, scallions, bell pepper, carrot, and zucchini, and
toss to combine. Top with the peanuts (if using). Store leftovers in an
airtight container in the refrigerator for up to 5 days.
A CLOSER LOOK: Authentic soba noodles are made with buckwheat flour, which
has no wheat or gluten. If you have allergies, check the ingredients, as some soba
noodles are made with a blend of buckwheat and regular wheat flours.
3-Bean Salad
92¢ per serving
This filling, tasty, and nutritious salad keeps well, so pack it in the morning
and take with you for lunch. Bonus: The beans have more flavor when they
are left to marinate for at least a few hours. SERVES 4
ALLERGY FRIENDLY
DORM ROOM FRIENDLY
GOOD FOR SHARING
NO COOK
ONE POT
SAVE FOR LATER
⅓ cup apple cider vinegar

¼ cup sugar
¼ cup olive oil
Pinch salt
1 (14.5-ounce) can green beans, drained and rinsed
1 (15-ounce) can kidney beans, drained and rinsed
1 (15-ounce) can pinto beans, drained and rinsed
½ red onion, finely diced
½ bell pepper, any color, diced
1. In a large bowl, whisk together the vinegar, sugar, olive oil, and salt.
2. Add the green beans, kidney beans, pinto beans, red onion, and bell
pepper, and toss to coat. Store leftovers in an airtight container in the
refrigerator for up to 1 week.
Lime-Dressed Black-Eyed Pea Salad
$1.11 per serving
This salad makes a great grab-and-go lunch and delivers a bit of a spicy kick.
Leave out the jalapeño if you like, but it adds a lot of personality to this salad.
The avocado is a creamy offset to the heat. SERVES 2
ALLERGY FRIENDLY
DORM ROOM FRIENDLY
GOOD FOR SHARING
NO COOK
ONE POT
SAVE FOR LATER

2 tablespoons olive oil
2 tablespoons finely chopped fresh cilantro
½ teaspoon ground cumin (optional)
Salt
1 (15-ounce) can black-eyed peas, drained and rinsed
1 tomato, diced
½ avocado, chopped
¼ jalapeño pepper, seeded if desired and minced (optional)
1. In a large bowl, whisk together the lime juice, olive oil, garlic, cilantro,
and cumin (if using). Season to taste with salt.
2. Add the black-eyed peas, tomato, avocado, red onion, and jalapeño (if
using), and toss to coat. Store leftovers in an airtight container in the
Homemade Fries
Chapter Five
SNACKS & SIDES
Nourish yourself between meals with these healthy snacks, full of

nutrients to keep you fueled throughout the day. While you can
always grab a piece of fruit or some nuts, these are recipes to
make ahead so you have homemade snacks on hand. You’ll also
find delicious ideas for sides to complete a meal.
Green Chips
44¢ per serving
Kale chips are all the rage, but you can make the same thing with any hearty
winter green. Other options may cost less. SERVES 2
ALLERGY FRIENDLY
GOOD FOR SHARING
ONE POT
SAVE FOR LATER
2 or 3 large green leaves or 5 or 6 small leaves of kale, cabbage, collards, or

chard, washed, dried, stemmed, and torn into small pieces
1 tablespoon olive oil
1 tablespoon nutritional yeast (optional)
1 teaspoon onion powder (optional)
Pinch salt

2. Put the greens on a rimmed baking sheet, and sprinkle with the olive oil,
nutritional yeast (if using), onion powder (if using), and salt. Massage the
spices into the leaves. Spread the leaves out in a single layer so they dry
evenly. Bake for 10 to 20 minutes, until the greens are crispy and dry.
3. Remove the greens from the oven, and let them sit for a few minutes to
cool before serving. Store in an airtight container, though it’s best to bake
and enjoy them the same day.
Per Serving Calories: 93; Protein: 2g; Total fat: 7g; Saturated fat: 1g; Carbohydrates:
7g; Fiber: 1g
Cinnamon-Lime Sunflower Seeds
10¢ per serving
Sunflower seeds are the most inexpensive of all nuts and seeds, and they are
full of important nutrients such as zinc and selenium. They’re not, however,
all that tasty on their own, so here's how I turn them into a delicious snack.
Enjoy them as is, or use them to top your favorite salad or grain bowl.
SERVES 8
ALLERGY FRIENDLY
GOOD FOR SHARING
ONE POT
SAVE FOR LATER
1 cup sunflower seeds

Pinch salt
1 tablespoon freshly squeezed lime juice
1 to 2 teaspoons ground cinnamon or pumpkin pie spice
1. Put the sunflower seeds in a large skillet, and cook over medium heat,
tossing continuously, for 3 to 5 minutes, until lightly browned.
2. Add the sugar and salt, and keep tossing the seeds. Remove from the heat,
and add the lime juice and cinnamon, tossing quickly to coat while the
juice sizzles. The pan will still be hot, so they’ll continue to glaze even off
the heat. You’re aiming for somewhat dry, but not burnt. It’s a fine line, so
you might have to try it a few times to hone your technique. These will
keep in an airtight container in the refrigerator for up to 2 weeks.
SUBSTITUTION TIP: You can also use this recipe with canned chickpeas. Rinse
and drain them well, then toss them with the seasonings on a rimmed baking sheet.
Bake in a 350°F oven for about 30 minutes.
Per Serving (2 tablespoons) Calories: 169; Protein: 5g; Total fat: 14g; Saturated fat:
Bruschetta
29¢ per serving
This is a great way to get more fresh vegetables in your day and a perfect side
to a bowl of soup. The key to good bruschetta is to drain the tomatoes slightly
so they don’t make the bread soggy. Take the few extra minutes to do it—
you’ll be glad you did. MAKES 4 TOASTS
GOOD FOR SHARING
ONE POT
1 tomato, finely diced

1 tablespoon chopped onion or scallion
Salt
½ baguette, sliced, or 2 bread slices
1. In a small bowl, toss together the tomato, onion, and a pinch of salt.
Transfer to a strainer, and let drain in the sink or over a bowl for a few
minutes while you prep the bread.
2. Toast the bread lightly.
3. Return the drained tomato mixture to the bowl, drizzle with the olive oil,
and season to taste with pepper. If using full slices of bread, cut each in
half. Scoop the tomato mixture on top of the toasts right before serving.
PRO TIP: Spread Garlic Butter or vegan margarine on the bread after toasting.
Per Serving (1 toast) Calories: 70; Protein: 2g; Total fat: 4g; Saturated fat: 1g;
Classic Hummus & Veggies
59¢ per serving
Making hummus is surprisingly easy—you just need a food processor. It can

be done in a blender, too, if it’s small enough for the chickpeas to purée
without additional liquid, but you’ll get the best texture with a food
processor. For a richer flavor, add ½ teaspoon each of ground cumin and
smoked paprika. SERVES 6
ALLERGY FRIENDLY
GOOD FOR SHARING
NO COOK
SAVE FOR LATER
1 (15-ounce) can chickpeas, drained and rinsed

¼ cup freshly squeezed lemon juice, or to taste
¼ cup tahini
2 tablespoons olive oil
¼ to ½ teaspoon salt, or to taste
2 to 3 tablespoons water
Crudités, such as carrot sticks, cucumber slices, or cherry tomatoes, or crackers
and pita bread, for serving
1. In a food processor, combine the chickpeas, garlic, lemon juice, tahini,

olive oil, and salt. Purée until fully combined, stopping to scrape down the
sides of the bowl, as needed.
2. Add the water, 1 tablespoon at a time, until you get a smooth and creamy
consistency. Transfer to a bowl and serve with your choice of dippers.
Store in an airtight container in the refrigerator for 1 to 2 weeks.
Per Serving (¼ cup) Calories: 222; Protein: 7g; Total fat: 11g; Saturated fat: 1g;
Parsley & White Bean Dip
27¢ per serving
Sometimes the best way to enjoy your greens is to purée them into
something. This bean dip gets a nutritional boost from the fresh parsley. Use
any white bean—navy, cannellini, great northern, or whatever is available.
SERVES 6
ALLERGY FRIENDLY
GOOD FOR SHARING
NO COOK
SAVE FOR LATER
1 (15-ounce) can white beans, drained and rinsed

¼ cup fresh parsley
2 tablespoons olive oil, or 1 tablespoon tahini plus 2 tablespoons water
1 tablespoon nutritional yeast
¼ teaspoon salt, plus ¼ teaspoon more if needed
In a food processor or small blender, combine the white beans, parsley,

scallion, olive oil, vinegar, nutritional yeast, dried herbs, and ¼ teaspoon salt.
Purée until fully combined, stopping to scrape down the sides as needed.
Taste after puréeing, and add the remaining salt, if desired. Transfer to a bowl
and serve. Store in an airtight container in the refrigerator for up to 1 week.
SUBSTITUTION TIP: Swap the parsley with any other fresh herb you enjoy, and
throw in some spinach or kale you have drooping in the fridge.
5-Layer Dip
$1.49 per serving
This classic party snack is great for watching sports or celebrating the end of
exams. Quantities are flexible—just use as much as you want for each layer.
It’ll get the most appreciation if you make it in a see-through glass or plastic
container so you can see each layer. SERVES 6
DORM ROOM FRIENDLY
GOOD FOR SHARING
NO COOK
SAVE FOR LATER
1½ cups Refried Beans or store-bought refried beans

1 cup Loaded Guacamole
1 cup Sour Cream
½ cup chopped pitted olives
2 or 3 tomatoes, diced
¼ cup salsa
½ cup grated vegan cheese (optional)
Tortilla chips, for serving
1. Spread the refried beans in an 8-inch baking dish, followed by the

guacamole, sour cream, and olives.
2. In a small bowl, stir together the tomatoes and salsa, and spread this
mixture over the top of the dip. Sprinkle on the cheese (if using), and
serve with tortilla chips for dipping. Store in an airtight container for 1 to
2 days.
Per Serving (about ¾ cup) Calories: 329; Protein: 8g; Total fat: 17g; Saturated fat:
Loaded Guacamole
74¢ per serving
This is a chunky, flavorful guacamole. Using fresh vegetables makes it taste

bright and fresh and creates more volume to spread the avocado goodness
further. SERVES 2
ALLERGY FRIENDLY
DORM ROOM FRIENDLY
GOOD FOR SHARING
NO COOK
ONE POT
1 avocado, halved and pitted (see tip)

1 tomato, diced small
Pinch salt
Tortilla chips (optional, for serving)
Scoop the avocado flesh into a medium bowl, and mash it with a fork. Stir in
the tomato, scallion, garlic, lime juice, salt, pepper, and red pepper flakes (if
using). Enjoy this with tortilla chips, if you like.
7g; Fiber: 3g
Sliding-Scale Nachos
$2.42 per serving
Make a single serving of nachos for yourself as a meal, or scale it up and

share with friends. Add or subtract anything you like. Basic corn tortilla chips
should always be vegan, made with just corn, oil, and salt. Check the
ingredients if you want to choose a flavored kind—some varieties of Doritos
and Tostitos contain milk powder. SERVES 1
ALLERGY FRIENDLY
ONE POT
1 (2-ounce) bag tortilla chips

½ cup canned black beans, drained and rinsed 1 teaspoon olive oil
1 teaspoon chili powder
Salt
1 tomato, diced
½ bell pepper, any color, diced
Sliced jalapeño pepper (optional)
¼ cup grated vegan cheese (optional)
Optional toppings: Loaded Guacamole, Sour Cream, salsa, and/or cheese sauce
(see Mac & Cheese)

2. Lay the tortilla chips on a rimmed baking sheet or toaster oven tray.
3. In a small bowl, stir together the black beans, olive oil, chili powder, and a
pinch of salt. Sprinkle the beans over the chips.
4. Top with the tomato, scallion, bell pepper, jalapeño (if using), and cheese
(if using). Bake for 5 to 10 minutes, until the chips are slightly browned
around the edges and the cheese melts. Enjoy your nachos with any extra
toppings you like.
Homemade Fries
45¢ per serving
You don’t need to limit yourself to basic white potatoes to make fries! Use
any root vegetables you want: carrots, sweet potatoes, parsnips, or even
celery root! Pick one, or mix a few together. Serve with the usual—ketchup,
salt and vinegar, or vegan mayo. SERVES 2
ALLERGY FRIENDLY
GOOD FOR SHARING
ONE POT
4 cups peeled root vegetable matchsticks

Salt

2. On a rimmed baking sheet or toaster oven tray, toss the vegetables with
the olive oil and salt, then spread them out in a single layer. Bake for 20 to
30 minutes, turning occasionally, until tender and browned.
PREP TIP: If you cut your veggies into thicker fries, they’ll take a little longer to
cook.
Barbecue Cauliflower Wings
$1.08 per serving
These will never be confused for chicken wings, but the vibe is the same:
sticky, messy, gooey, yummy morsels of hot food. SERVES 4
ALLERGY FRIENDLY
GOOD FOR SHARING
ONE POT
Olive oil, for preparing the baking sheet (optional)

½ cup all-purpose flour
2 teaspoons garlic powder
Salt
¼ cup water
2 cups small cauliflower florets
½ cup Simple Barbecue Sauce
½ cup Creamy Tahini Dressing or Caesar Dressing
1. Preheat the oven or toaster oven to 350°F. Coat a rimmed baking sheet
with olive oil or line it with parchment paper or a silicone mat.
2. In a large bowl, combine the flour and garlic powder, and season to taste
with salt and pepper. Whisk in the milk and water until thoroughly
combined.
3. Dunk the cauliflower chunks into the batter, making sure they’re fully
coated, then place them on the prepared baking sheet in a single layer.
Bake for 20 minutes.
4. Drizzle the cauliflower with barbecue sauce, and carefully turn to coat.
Bake for 20 minutes more.
5. Remove the cauliflower from the oven, and let it cool for a few minutes.
Serve with your choice of dressing for dipping.
PRO TIP: Mix 1 teaspoon dried dill into the tahini dressing for a ranch-like flavor.
Corn Fritters
49¢ per serving
These make a perfect snack on their own or can be served as a side with
Southwest Stuffed Sweet Potatoes, Braised Barbecue Tempeh, or a bowl of
Creamy Potato-Cauliflower Soup. MAKES 2 FRITTERS
ALLERGY FRIENDLY
GOOD FOR SHARING
ONE POT
¾ cup corn kernels, thawed if frozen, drained if canned

¼ cup all-purpose flour
¼ teaspoon salt
2 tablespoons nondairy milk
1 tablespoon olive oil, plus more as needed
1. In a large bowl, stir together the corn, scallion, flour, and salt. Stir in the
milk. The mixture should be pretty thick and just barely sticking together.
Form it into two loose patties.
2. Heat the olive oil in a large skillet over medium heat. Once the oil is hot
(test by flicking some water off your fingers; it should sizzle), add the
fritters, and cook for 2 to 3 minutes until browned. Flip and cook for 2 to 3
minutes more, adding more oil as needed. Don’t cook too long or the corn
might pop!
Per Serving (1 fritter) Calories: 203; Protein: 5g; Total fat: 8g; Saturated fat: 1g;
Whole-Wheat Biscuits
36¢ per serving
This is my mom’s biscuit recipe; rather than kneading and rolling the dough
to cut smooth rounds, she would just pull the dough and drop it onto a baking
sheet, which made crispy little bits on the top. These biscuits are perfect with
3-Bean Chili or Braised Barbecue Tempeh. They are best served warm,
though they will keep in the fridge and can be reheated in a toaster oven.
MAKES 12 TO 14 BISCUITS
GOOD FOR SHARING

SAVE FOR LATER
1 cup all-purpose flour

1 cup whole-wheat flour
4 teaspoons baking powder
¼ teaspoon salt
⅓ cup vegan margarine or coconut oil, softened but not melted
1. Preheat the oven to 450°F with a rack in the top position.

2. In a large bowl, combine the all-purpose and whole-wheat flours, baking
powder, and salt. Sift the ingredients or mix together with a fork. Add the
margarine, and, using your clean fingers, mix it in until the mixture looks
like coarse crumbs.
3. Add the milk, stirring with a fork or your hands until just blended (don’t
stir too much). Pull out pieces of the batter, about ¼ cup or so, and place
them on a rimmed baking sheet, spaced at least 1 inch apart. Bake for
about 12 minutes, until slightly browned at the edges. Store in an airtight
container in the refrigerator for up to 5 days.
TECHNIQUE TIP: Mixing the margarine into the flour is called cutting in, and it
works best if you make scissor-like motions with your fingers.
Per Serving (1 biscuit) Calories: 169; Protein: 5g; Total fat: 6g; Saturated fat: 5g;
Energizing Green Smoothie
$1.35 per serving
This smoothie is so tasty, refreshing, and light. Pineapple is a great contrast

to the greens, masking their bitterness with a sweet tang. You can use fresh,
frozen, or canned—I find the best flavor comes from frozen. SERVES 1
ALLERGY FRIENDLY
NO COOK
ONE POT
1 banana
1 cup pineapple chunks
Handful baby spinach or chopped lettuce
½ cup water or coconut water
In a blender, combine the banana, pineapple, spinach, water, and milk. Purée
until smooth.
PRO TIP: Add 1 teaspoon matcha green tea powder for energy and a metabolism
boost.
Strawberry Milkshake
$4.52 per serving
This thick, creamy shake is naturally sweet and totally healthy. It makes a
great treat at the end of a long day. Put up your feet and make dinner later.
SERVES 1
ALLERGY FRIENDLY
NO COOK
2 cups hulled strawberries

1 cup nondairy milk
½ cup plain nondairy yogurt or canned coconut milk
1 tablespoon sugar, maple syrup, or Simple Syrup (optional)
Ice cubes, for blending (optional)
In a blender, combine the strawberries, milk, yogurt, sugar (if using), and ice
(if using). Purée until smooth and creamy.
Cranberry-Oat Energy Bites
36¢ per bite
PREP TIME: 10 MINUTES / CHILL TIME: 15 MINUTES
These little no-bake bites are a perfect energy-boosting treat. Enjoy them
alongside a smoothie for breakfast, as an afternoon snack, or when you need
an evening study boost. MAKES 12 BITES
GOOD FOR SHARING
NO COOK
SAVE FOR LATER
¾ cup rolled oats

¼ cup plant-based protein powder, coconut flour, or ground almonds
2 tablespoons dried cranberries
¼ cup maple syrup or Simple Syrup
2 to 3 tablespoons nondairy milk
1. Line a small baking sheet with parchment paper, set aside.

2. In a large bowl, stir together the oats, protein powder, and cranberries.
Add the maple syrup and stir to combine. Stir in the milk, 1 tablespoon at
a time, until the mixture forms a ball when pressed together. You may
need a little less or a little more milk, depending on the type of protein
powder used.
3. Divide the mixture into 12 portions, and firmly roll each into a ball. Place
them on the prepared baking sheet and refrigerate, if you can, to set for
about 15 minutes. Store leftovers in an airtight container in the refrigerator
for up to 1 week.
Per Serving (1 bite) Calories: 63; Protein: 3g; Total fat: 1g; Saturated fat: 0g;
Peanut Butter–Mocha Energy Bites
34¢ per bite
This is a great way to use part of a big batch of quinoa. These bites are a lot
lighter than others that use dates. MAKES 12 BITES
DORM ROOM FRIENDLY
GOOD FOR SHARING
NO COOK
SAVE FOR LATER
¼ cup creamy peanut butter

2 tablespoons maple syrup or Simple Syrup
1 tablespoon nondairy milk or water, plus more as needed
1 to 2 teaspoons instant coffee powder or chopped roasted coffee beans (optional)
2 tablespoons sugar
2 tablespoons unsweetened cocoa powder
1 tablespoon ground flaxseed
½ cup cooked quinoa
2 tablespoons plant-based protein powder, coconut flour, or ground almonds
1. In a large bowl, stir together the peanut butter, maple syrup, and milk until
smooth. Add the coffee powder (if using), sugar, cocoa powder, and
flaxseed, stir to combine. Stir in the quinoa and protein powder. Drizzle in
another tablespoon or so of milk to moisten, if needed.
2. Divide the mixture into about 12 portions, and roll each into a small ball.
Place them on a plate and refrigerate, if you can, for 30 minutes. They will
keep in an airtight container in the refrigerator for up to 1 week. If you
don’t have a fridge, enjoy them the same day.
SUBSTITUTION TIP: If you use sweetened protein powder, reduce the sugar by
half.
Cinnamon Chickpea Energy Bites
6¢ per bite
While chickpeas may not be naturally sweet, they make a great protein-rich
base for these energy bites. Using a dark sugar helps offset the taste of the
chickpeas. If you have muscovado or coconut sugar, try that for a rich flavor.
MAKES 16 BITES
ALLERGY FRIENDLY
GOOD FOR SHARING
NO COOK
SAVE FOR LATER
¾ cup canned chickpeas, drained and rinsed

⅓ cup unsweetened shredded coconut
¼ cup packed dark brown sugar, plus more as needed
1 teaspoon ground cinnamon or pumpkin pie spice
2 tablespoons vegan dark chocolate chips
1. In a food processor, combine the chickpeas, coconut, brown sugar, and

cinnamon. Purée until smooth, stopping to scrape down the sides of the
bowl as needed. Taste for sweetness. If it still tastes “beany,” add more
brown sugar, 2 tablespoons at a time, until you like the taste. Pulse to
combine.
2. Add the chocolate chips and pulse a few times to mix them in and chop
them a bit.
3. Divide the mixture into 16 portions, and form each into a small ball. Place
them on a plate and refrigerate, if you can, for 20 minutes. These will keep
in an airtight container in the refrigerator for up to 1 week or in the freezer
for up to 1 month. If you don’t have a fridge, enjoy them the same day.
5-Ingredient Granola Bars
44¢ per bar
Make these on a weekend to have on hand throughout the week. While it’s
easy to buy a box of granola bars, they are usually made with honey (which
isn’t vegan) as a binder. Plus, you know exactly what’s going in when you
make them and can customize to taste. MAKES 12 BARS
ALLERGY FRIENDLY
DORM ROOM FRIENDLY
NO COOK
GOOD FOR SHARING
SAVE FOR LATER
½ cup peanut butter, almond or cashew butter, or sunflower seed butter

¼ cup maple syrup or Simple Syrup
¼ cup plant-based protein powder or ground almonds
1½ cup rolled oats
¼ cup dried cranberries
1. In a large bowl, stir together the peanut butter and maple syrup until
smooth. Add the protein powder, oats, and cranberries, and mix
thoroughly.
2. Press the mixture into an 8-inch baking dish and refrigerate, if you can, to
set for about 15 minutes. Cut into 12 bars. These will keep in an airtight
container in the refrigerator for up to 1 week or at room temperature for
about 4 days.
Per Serving (1 bar) Calories: 151; Protein: 7g; Total fat: 6g; Saturated fat: 1g;
Banana–Chocolate Chip Muffins
73¢ per muffin
These sweet little muffins are perfect any time of day. The texture is best if
you use a mix of white and whole-wheat flours, which also means they’ll
keep you feeling full for hours, as the fiber helps slow your blood sugar from
spiking and crashing. MAKES 12 MUFFINS
GOOD FOR SHARING
SAVE FOR LATER
2 tablespoons coconut oil or vegan margarine, melted, plus more for coating the
muffin tin (optional)
3 bananas
½ cup nondairy milk or plain nondairy yogurt
½ cup granulated sugar or packed dark brown sugar
Pinch salt
1 cup whole-wheat flour
1 teaspoon baking powder
½ teaspoon baking soda
½ cup vegan dark chocolate chips
1. Preheat the oven to 400°F. Coat a muffin tin with coconut oil, line it with
2. In a large bowl, mash the bananas with a fork. Stir in the milk, sugar,
flaxseed, coconut oil, vanilla, vinegar, and salt.
3. Add the all-purpose and whole-wheat flours, baking powder, and baking
soda, stir until just combined. Fold in the chocolate chips without stirring
too much. Scoop the mixture into the prepared tin, about ⅓ cup for each
muffin. Bake for 20 to 25 minutes, until slightly browned on top and
springy to the touch.
so air gets underneath. These keep in an airtight container at room
temperature for up to 4 days or in the freezer for up to 1 month.
Carrot, Pumpkin Seed & Raisin Muffins
54¢ per muffin
These muffins are a great way to get vitamin A from carrots and zinc from
pumpkin seeds to help maintain a healthy immune system. The raisins
contribute a natural sweetness. MAKES 12 MUFFINS
GOOD FOR SHARING
SAVE FOR LATER
2 tablespoons coconut oil or vegan margarine, softened, plus more for preparing
the muffin tin (optional)
1 cup nondairy milk
2 teaspoons apple cider vinegar
½ cup sugar
Pinch salt
2 cups peeled and grated carrot
½ cup raisins
½ cup unsalted raw pumpkin seeds
1. Preheat the oven to 400°F. Coat a muffin tin with coconut oil, line it with
2. In a large bowl, stir together the milk, flaxseed, coconut oil, vinegar,
sugar, pumpkin pie spice, and salt.
3. Add the flour, baking powder, and baking soda, stir until just combined.
Fold in the carrot, raisins, and pumpkin seeds, mixing until just combined.
Scoop the mixture into the prepared tin, about ⅓ cup for each muffin.
Bake for 20 to 25 minutes, until slightly browned on top and springy to
the touch.
refrigerator for up to 1 week or in the freezer for up to 1 month.
Buddha Bowls
Chapter Six
MAIN COURSES
Main dishes are often where non-vegans can’t quite figure out
what vegans eat. But, as you’ll see, we have tons of tasty options
that also deliver the protein. In fact, beans and legumes are the
cheapest sources of protein per gram, with none of the saturated
fat.
You’ll find quite a few one-pot meals here, as they’re easy and
quick to clean up. But you’ll also find some that take just slightly
more effort to get a greater depth of flavor. Single-serving recipes
can easily be scaled up if you want to make enough for leftovers.
Burrito Bowl
$2.01 per serving
Burritos in bowl form are just as tasty but faster and easier to make. Crush a
handful of tortilla chips on top for a nice salty crunch. This is a great recipe to
scale up for meal prep in advance, arranging each bowl in a to-go container.
SERVES 1
ALLERGY FRIENDLY
DORM ROOM FRIENDLY
ONE POT
½ cup canned black beans or kidney beans, drained and rinsed

½ teaspoon chili powder
Pinch salt
½ to 1 cup cooked rice or quinoa
¼ cup corn kernels, thawed if frozen, drained if canned
½ cup torn or chopped lettuce
½ avocado, chopped or mashed, or a scoop of Loaded Guacamole (optional)
1 to 2 teaspoons freshly squeezed lime juice
2 tablespoons salsa
2 tablespoons Sour Cream (optional)
1. In a medium microwave-safe bowl, toss together the beans, olive oil, chili
powder, and salt. Push the mixture to one side of the bowl; add the rice
and corn on the other side. Cover and microwave on high power for 1 to 2
minutes.
2. Top with the lettuce and avocado. Drizzle with lime juice, and add scoops
of salsa and sour cream (if using).
SUBSTITUTION TIP: Add chopped tomato, chopped fresh cilantro, diced jalapeño
or bell pepper, and/or red onion.
Buddha Bowls
$1.92 per serving
A Buddha bowl is open to a realm of possibilities. At its essence, it’s a bowl

of plant-based goodness, full to the point of rounding over the top, like
Buddha’s belly. Eating plants gives you the best karmic balance, according to
some Buddhist writings. SERVES 3
GOOD FOR SHARING
SAVE FOR LATER
1 large sweet potato, peeled and diced

1 zucchini, diced
1 onion, chopped
2 to 3 tablespoons olive oil, divided
Salt
1 teaspoon curry powder
1 tomato, chopped
3 or 4 kale leaves, stemmed and torn into pieces
¾ cup couscous
1½ cups boiling water
2 tablespoons Cilantro-Lime Dressing

2. On a rimmed baking sheet, spread the sweet potato, zucchini, onion, and
chickpeas in a single layer, keeping each separate. Drizzle with 1½ to 2
tablespoons of olive oil, and season with salt to taste. Sprinkle the curry
powder over the chickpeas. Toss each vegetable to coat leaving the
chickpeas for last so the curry powder doesn’t transfer to the others. Roast
for 20 minutes.
3. Meanwhile, in a small bowl, combine the tomato and kale. Drizzle with
the remaining ½ to 1 tablespoon of olive oil, season with salt to taste, and
toss to coat. Set aside.
4. In a medium heat-proof bowl, combine the couscous and boiling water.
Cover and set aside.
5. After the vegetables have roasted for 20 minutes, toss them separately
again, and add the tomato and kale mixture to the baking sheet. Bake for
10 minutes more. (Or leave the kale and tomatoes raw, if you prefer.)
Once the vegetables are cooked to your liking, remove them from the
oven let them cool slightly.
6. Fluff the couscous with a fork, and divide it among three bowls or lunch
containers. Arrange the vegetables and chickpeas on top and drizzle with
the dressing, or keep it separate until you’re ready to eat. Store the cooked
ingredients in airtight containers in the refrigerator for 3 to 4 days
(tomatoes will go bad faster than the other vegetables).
SUBSTITUTION TIP: Build your Buddha bowl with components from each
category for lots of variations:
Grains: buckwheat, cooked brown rice, millet, quinoa, rice noodles, or soba
noodles
Protein: black or white beans, chickpeas, Classic Hummus, tempeh, or tofu
Vegetables: beets, bell pepper, carrots, corn, potatoes, squash, sweet potatoes, or
zucchini
Greens: bok choy, Brussels sprouts, cabbage, collards, kale, parsley, spinach, or
Swiss chard
Dressing: Caesar Dressing, Coconut Curry Sauce, Creamy Tahini Dressing, or
Spinach Pesto
Mac & Cheese
86¢ per serving
PREP TIME: 5 MINUTES / COOK TIME: 15 TO 20 MINUTES, ADDITIONAL 15
TO 20 MINUTES IF BAKED
This cheese sauce doesn’t taste exactly like cheese, but the texture and color
are spot on. If you want to make it properly cheesy, add grated vegan cheese
when you toss the cooked macaroni. You can also make this cheese sauce on
its own and drizzle it on Sliding-Scale Nachos, Homemade Fries, or Carrot
Dogs. SERVES 4
GOOD FOR SHARING
SAVE FOR LATER
2 potatoes, peeled and chopped

⅓ cup olive oil
½ cup water
1 tablespoon freshly squeezed lemon juice
2 to 4 tablespoons nutritional yeast
1 teaspoon salt
1 teaspoon onion powder
½ teaspoon garlic powder
Pinch red pepper flakes or cayenne pepper (optional)
1 pound macaroni or other small pasta shape, cooked according to the package
directions and drained
¼ cup bread crumbs or panko (optional)
1. Bring a medium pot of water to a boil over high heat. Add the potatoes,
and cook for 5 minutes. Add the carrots and cook for 10 minutes more or
until the vegetables are soft. Drain and transfer to a blender.
2. Add the olive oil, water, lemon juice, nutritional yeast, salt, onion powder,
garlic powder, and red pepper flakes (if using). Purée until smooth.
3. In a large bowl, combine the cooked macaroni and the sauce, stirring to
combine.
4. Enjoy as is, or transfer to a baking dish and sprinkle with the bread
crumbs.
6. Bake the casserole for 15 to 20 minutes, until the bread crumbs are
slightly browned. Store in an airtight container in the refrigerator for 4 to 5
days.
PRO TIP: Add 1 tablespoon or more vegan margarine to give the sauce a buttery
flavor.
Southwest Stuffed Sweet Potato
$1.36 per serving
PREP TIME: 5 MINUTES / COOK TIME: 10 MINUTES (MICROWAVE) OR 50
MINUTES (OVEN)
This looks fancy, but it’s really easy to put together. Sweet potatoes are rich
in beta-carotene, vitamins C and E, and folate. Eat the skin, and you add iron,
fiber, and potassium. Plus, the flavor goes really nicely with the filling.
SERVES 1
ALLERGY FRIENDLY
DORM ROOM FRIENDLY
1 sweet potato, scrubbed and pierced all over with a fork

½ teaspoon chili powder
Pinch salt
½ cup canned black beans, drained and rinsed
½ cup corn kernels, thawed if frozen, drained if canned
¼ bell pepper, any color, chopped
2 tablespoons grated vegan cheese (optional)
1. Heat the sweet potato in the microwave on high power for 8 to 10

minutes. (Alternatively, preheat the oven to 400°F with one rack in the
center position and the other rack right below it. Place the sweet potato on
the top rack, and place a piece of aluminum foil on the bottom rack to
catch any drippings. Bake for 45 to 55 minutes, until the sweet potato is
soft.)
2. In a medium bowl, whisk together the lime juice, olive oil, chili powder,
and salt. Add the black beans, corn, bell pepper, and scallion, and toss to
combine.
3. Split the sweet potato and scoop some of the flesh into the bean mixture,
mashing it in. Scoop the bean mixture into the sweet potato, letting any
extra scatter around the plate.
4. Sprinkle with the cheese (if using) and return to the microwave (or oven).
Heat until the cheese is melted.
PRO TIP: Add 1 tablespoon chopped jalapeño pepper to the bean mixture for an
extra kick, and top it off with chopped fresh cilantro.
Pad Thai
$1.21 per serving
Noodles tossed with veggies and peanut sauce make for a really satisfying
dinner that’s ready in no time. As is, this is a fairly simple noodle bowl, but
feel free to add any other vegetables you want, and maybe top it with Sesame
Lime–Seared Tofu. SERVES 1
2 tablespoons Peanut Sauce
½ cup rice noodles, cooked according to the package directions, drained, and
rinsed with hot water
¼ bell pepper, any color, thinly sliced
¼ cup bean sprouts
Chopped fresh cilantro, for garnish (optional)
Chopped roasted peanuts, for garnish (optional)
In a medium bowl, whisk together the lime juice and peanut sauce. Add the
noodles, bell pepper, sprouts, and scallion, and toss to combine. Garnish with
cilantro and peanuts (if using).
Pineapple Fried Rice
$2.67 per serving
When you make rice or quinoa, cook extra to have on hand for dishes like
this. This is a great combo of flavors, textures, colors, and nutrients. A little
bit of tofu stands in for the scrambled egg, but it isn’t necessary. If you like,
garnish with chopped scallion and fresh cilantro. SERVES 1
ALLERGY FRIENDLY

1 cup sliced mushrooms
¼ onion, chopped
Salt
1 teaspoon peeled and grated fresh ginger or ½ teaspoon ground ginger
½ cup chopped broccoli or thinly sliced cabbage
½ cup peeled and chopped carrot
½ cup peas or shelled edamame
½ cup fresh, frozen, or canned pineapple chunks
1 to 2 teaspoons toasted sesame oil
1 tablespoon soy sauce or tamari
2 to 3 ounces firm or extra-firm tofu, crumbled (optional)
¾ to 1 cup cooked rice or quinoa
1. Heat the olive oil in a large skillet over medium-high heat. Add the
mushrooms, onion, and a pinch of salt. Sauté for 6 to 7 minutes, until the
mushrooms have softened and are lightly browned. Add the ginger,
broccoli, carrot, peas, pineapple, and another pinch of salt. Cook until the
broccoli wilts and any moisture from the peas evaporates.
2. Drizzle with the sesame oil and soy sauce. Add the tofu (if using) and rice,
tossing to combine. Cook until heated through.
Toasted Sesame Cabbage Stir-Fry
$1.56 per serving
PREP TIME: 5 TO 10 MINUTES / COOK TIME: 10 MINUTES
This is a large but light meal, great for those days when you need a bit of a
cleanse. It can be served over cooked quinoa or rice noodles if you want a
heartier dish. Add a serving of Sesame Lime–Seared Tofu for added protein.
SERVES 1
ALLERGY FRIENDLY
ONE POT
2 teaspoons toasted sesame oil, divided

¼ head cabbage, thinly sliced
1 carrot, peeled and grated
Salt
½ cup peas or shelled edamame
½ cup corn kernels, thawed if frozen, drained if canned
1 tablespoon soy sauce or tamari
1. Heat 1 teaspoon of sesame oil in a large skillet over medium-high heat.

Add the cabbage, carrot, and a pinch of salt, and sauté for 3 to 4 minutes,
until the vegetables are softened.
2. Add the peas, corn, scallion, and remaining 1 teaspoon of sesame oil. Toss
to combine, and cook until heated through. Drizzle with the soy sauce and
serve.
Personal Pizza
$2.01 per serving
This is a quick and healthy way to make pizza any day of the week. Pair
different sauces and toppings to create your own taste sensations. SERVES 1
ONE POT
1 pita, flatbread, naan, English muffin, tortilla, or sandwich wrap

½ cup Simple Homemade Tomato Sauce, Spinach Pesto, or Classic Hummus
¼ zucchini, thinly sliced
½ tomato, thinly sliced
¼ bell pepper, any color, chopped
1 to 2 tablespoons sliced black olives
2 to 3 tablespoons Parm Sprinkle or grated vegan cheese (optional)

2. Lay the pita on a rimmed baking sheet or toaster oven tray. Spread the
tomato sauce over the pita, and scatter the zucchini, tomato, bell pepper,
black olives, and Parm Sprinkle (if using) evenly over top. Bake for 15
minutes, until the toppings are soft.
3. Let cool for 1 to 2 minutes before eating.
TECHNIQUE TIP: To soften the zucchini and bell pepper, toss them with a pinch of
salt before topping your pizza.
Pasta Primavera
$1.96 per serving
This pasta is so satisfying, using only the simplest flavors. Look for the
freshest vegetables, as they carry the dish—except for the peas, which don’t
need to be fresh. SERVES 1
¾ cup penne pasta or spiral pasta
1 tablespoon olive oil or vegan margarine
1 cup chopped broccoli
½ onion, chopped
½ bell pepper, any color, or 1 peeled carrot, chopped
Salt
½ cup peas, frozen and thawed
¼ cup unsweetened nondairy milk
1. Bring a medium pot of water to a boil over high heat. Add the pasta and
cook for 8 to 10 minutes, until just tender.
2. Meanwhile, heat the olive oil in a large skillet over medium heat. Add the
broccoli, onion, bell pepper, garlic, and a pinch of salt. Sauté for 5 to 8
minutes, until the vegetables are soft and lightly browned. Add the peas,
tossing until heated through.
3. Once the pasta is cooked, drain well, and it add to the skillet with the
vegetables. Add the milk and nutritional yeast, and season to taste with
salt. Toss together and serve.
Creamy Pumpkin Pasta
$1.23 per serving
This delicious, super creamy sauce is a nice change from tomato sauce or
pesto. Paired with mushrooms and spinach for texture and nutrition, it’s a
great choice for a healthy meal that feels like an indulgence. SERVES 2
GOOD FOR SHARING
SAVE FOR LATER
1½ cups spiral pasta

4 mushrooms, sliced
½ onion, diced
1 cup baby spinach
½ cup canned pumpkin purée
¾ to 1 cup nondairy milk
2 tablespoons nutritional yeast
Salt
1. Bring a medium pot of water to a boil over high heat. Add the pasta and
cook for 8 to 10 minutes, until just tender.
2. Meanwhile, heat the olive oil in a large skillet over medium heat. Add the
mushrooms, onion, and garlic, and sauté for 6 to 7 minutes, until the
vegetables are soft and lightly browned. Add the spinach, and toss until it
is wilted.
3. Push the vegetables to the side of the skillet, and add the pumpkin and
milk to the empty side, stirring to create a thick sauce. Add the nutritional
yeast and season to taste with salt and pepper. Toss the sauce with the
vegetables.
4. Once the pasta is cooked, drain it, and either toss it in the pan with the
sauce or transfer it to bowls and top with the sauce. Store in an airtight
container for 4 to 5 days.
Spaghetti Bolognese
$1.71 per serving
You can make your Bolognese sauce with mushrooms or a vegan meat
alternative. This is great for leftovers, as the flavors get better the longer it
sits. It also freezes well, so you can batch-cook it. SERVES 4
GOOD FOR SHARING
SAVE FOR LATER
2 teaspoons olive oil

2 cups mushrooms, chopped, or ½ cup vegan ground meat alternative
1 tablespoon tomato paste or ketchup
3½ cups Simple Homemade Tomato Sauce or store-bought tomato sauce
8 ounces spaghetti, cooked according to the package directions and drained
Parm Sprinkle, for garnish (optional)
1. Heat the olive oil in a large skillet or pot over medium heat. Add the
mushrooms or ground meat alternative, and sauté for 3 minutes. Add the
tomato paste, dried herbs, and garlic powder, and toss to combine. Stir in
the tomato sauce, and cook until heated through.
2. Serve the spaghetti topped with the sauce and a spoonful of Parm Sprinkle
(if using). Leftovers will keep in an airtight container in the refrigerator
for up to 4 days, or you can freeze the sauce indefinitely.
Lasagna Casserole
$1.46 per serving
Get all the flavor of lasagna without the hassle by making it as a tossed
casserole. You could simply assemble and eat, but it is significantly more
satisfying when baked. It’s also great as leftovers; so once it cools, transfer
any extras to containers for packed lunches. SERVES 6
GOOD FOR SHARING
SAVE FOR LATER
1 cup canned white beans, drained and rinsed

1 teaspoon garlic powder
½ teaspoon salt
3 cups pasta shells, cooked according to the package instructions and drained
4 cups Bolognese sauce (see Spaghetti Bolognese)
½ cup grated vegan cheese (optional)
½ cup Parm Sprinkle

2. In a food processor or small blender, combine the white beans, lemon
juice, olive oil, nutritional yeast, garlic powder, and salt. Purée until
smooth, stopping to scrape down the sides of the vessel as needed.
3. Combine the cooked pasta and Bolognese sauce in a large baking dish,
and toss to combine.
4. Place dollops of the white bean purée over the top, and sprinkle on the
grated cheese (if using) and Parm Sprinkle. Bake for 10 to 20 minutes,
until the cheese melts and the pasta is warmed through. Leftovers will
keep in an airtight container in the refrigerator for up to 5 days.
Eggplant Parmesan
$1.14 per serving
Crispy breaded eggplant topped with tomato sauce and vegan Parmesan is
easy enough for a weeknight but also impressive enough for a special
occasion. This is perfect with Caesar Salad or maybe a half portion of Mac &
Cheese. Though the recipe makes a single serving, you can easily scale it up
and use a whole eggplant. SERVES 1
¼ cup nondairy milk
¼ cup bread crumbs or panko
2 tablespoons nutritional yeast (optional)
¼ teaspoon salt
4 (¼-inch-thick) eggplant slices, peeled if desired
1 tablespoon olive oil, plus more as needed
4 tablespoons Simple Homemade Tomato Sauce
4 teaspoons Parm Sprinkle
1. Put the milk in a shallow bowl. In another shallow bowl, stir together the
bread crumbs, nutritional yeast (if using), and salt. Dip one eggplant slice
in the milk, making sure both sides get moistened. Dip it into the bread
crumbs, flipping to coat both sides. Transfer to a plate and repeat to coat
the remaining slices.
2. Heat the olive oil in a large skillet over medium heat and add the breaded
eggplant slices, making sure there is oil under each. Cook for 5 to 7
minutes, until browned. Flip, adding more oil as needed. Top each slice
with 1 tablespoon tomato sauce and 1 teaspoon Parm Sprinkle. Cook for 5
to 7 minutes more.
TECHNIQUE TIP: To reduce the eggplant’s bitterness, sprinkle the slices with salt,
and let them sweat for 15 to 20 minutes before starting the recipe. Rinse and pat dry.
Couscous-Stuffed Tomatoes
$2.92 per serving
This recipe features a sweet and salty mix of flavors stuffed and baked into
whole tomatoes. It that looks impressive, but only you will know how simple
it is to make. If you prefer, just chop the tomatoes, toss it all together, and
bake it like a casserole. SERVES 1
2 tomatoes
⅓ cup uncooked couscous
2 tablespoons chopped dried apricots or raisins
2 tablespoons chopped black olives
2 tablespoons chopped fresh parsley, mint, or spinach
2 tablespoons boiling water
Pinch salt

2. Slice the top off each tomato, and set them aside. Scoop the insides into a
medium bowl, and mash with a fork. Add the couscous, apricots, olive oil,
lemon juice, scallion, olives, parsley, and boiling water; stir to combine.
Season with salt and pepper.
3. Scoop the mixture into the empty tomatoes. Replace the reserved tops and
put the tomatoes on a rimmed baking sheet. If you have any leftover
couscous mixture, put it in an oven-safe bowl on the baking sheet as well.
Bake for 20 to 25 minutes, until the tomato skins are wrinkly. Let cool for
a few minutes and dive in.
Per Serving (2 tomatoes) Calories: 514; Protein: 12g; Total fat: 19g; Saturated fat:
Eggplant & Chickpea Curry with Couscous
$1.95 per serving
With this simple recipe, you can have curry at home tonight and tasty
leftovers for lunch tomorrow. The eggplant-chickpea pairing is classic, but
feel free to use other veggies or beans, if you prefer. SERVES 3
GOOD FOR SHARING
SAVE FOR LATER

1 onion, chopped
1 eggplant, diced
Salt
1-inch piece fresh ginger, peeled and minced (optional)
1 tomato, chopped, or 1 cup canned diced tomatoes
1½ cups couscous
2¼ cups boiling water
6 tablespoons Coconut Curry Sauce
Chopped fresh cilantro or parsley, for garnish (optional)
1. Heat the olive oil in a large skillet over medium heat. Add the onion,
eggplant, and a pinch of salt, and sauté for about 5 minutes, until the
vegetables are softened. Add the ginger (if using), chickpeas, and tomato,
and cook for about 5 minutes more, until everything is heated through and
the tomato is softened.
2. Meanwhile, in a medium heat-proof bowl, combine the couscous and
boiling water. Cover and set aside.
3. Stir the coconut curry sauce into the cooked vegetables.
4. Fluff the couscous with a fork. Divide it among three bowls or lunch
containers. Top with the veggies and chopped herbs (if using). Store the
cooked ingredients in airtight containers for 4 to 5 days in the refrigerator
or up to 1 month in the freezer.
SUBSTITUTION TIP: If you don’t like eggplant, try mushrooms or zucchini.
Chili-Lime Black Bean Burgers
$1.25 per burger
PREP TIME: 5 MINUTES/COOK TIME: 10 MINUTES (FRIED) OR 25 TO 30
MINUTES (BAKED)
These chunky, flavorful burgers are easy to make and cost a lot less than
prepared ones. Serve them on buns with all the fixings, or try them over
sautéed greens. Make a big batch, if you want, to freeze for later. Simply
reheat them in the microwave or oven. SERVES 4
GOOD FOR SHARING
SAVE FOR LATER
Olive oil, for preparing the baking sheet or frying the burgers (optional)
1 tablespoon tahini
1 tablespoon chili powder
1 teaspoon onion powder or 1 scallion, white and light green parts only, sliced
½ teaspoon garlic powder or 1 garlic clove, finely minced
½ teaspoon salt
¼ cup rolled oats, plus more as needed
4 burger buns
Lettuce leaves, for serving
Tomato slices, for serving
Condiments of choice, such as ketchup, mustard, relish, Creamy Tahini
Dressing, and/or Loaded Guacamole
1. If baking, preheat the oven to 350°F. Coat a rimmed baking sheet with
olive oil or line it with parchment paper or a silicone mat.
2. In a medium bowl, mash the black beans with a fork (or pulse them in a
food processor). Add the lime juice, tahini, chili powder, onion powder,
garlic powder, and salt. Stir or pulse until combined but still a bit chunky.
Stir in the oats, adding a bit more as needed to get a mixture that sticks
together and holds its shape when formed into patties. Divide the mixture
into 4 portions, and shape each into a patty.
3. Put the patties on the prepared baking sheet and bake for 25 to 30 minutes,
until slightly crispy on the edges. Alternatively, heat some olive oil in a
large skillet over medium heat, then add the patties, making sure each has
oil under it. Fry for about 5 minutes or until the bottoms are browned.
Flip, adding more oil as needed, and fry for about 5 minutes more.
4. Serve the burgers on buns with lettuce, tomato, and your choice of
condiments.
TECHNIQUE TIP: If you use a food processor for this, be careful not to purée the
beans too much. To pulse is to turn the processor on for a second, then off, then on
again, and so on.
Per Serving (1 burger) Calories: 605; Protein: 26g; Total fat: 17g; Saturated fat: 2g;
White Bean Burgers
$1.44 per burger
PREP TIME: 10 MINUTES / COOK TIME: 10 MINUTES (FRIED) OR 25 TO 30
MINUTES (BAKED)
These burgers are soft inside and crispy outside, due to from a combination
of couscous and white beans. The sun-dried tomatoes add a nice savory pop
to the mix, but you can use olives if you prefer. These are really tasty topped
with the tomato mixture from Bruschetta for the last 5 minutes of baking. The
cooked burgers freeze well and can be reheated in the microwave or oven.
SERVES 4
GOOD FOR SHARING

SAVE FOR LATER
1 tablespoon olive oil, plus more for coating the baking sheet
¼ cup couscous
¼ cup boiling water
1 (15-ounce) can white beans, drained and rinsed
2 tablespoons balsamic vinegar
2 tablespoons chopped sun-dried tomatoes or olives
½ teaspoon garlic powder or 1 garlic clove, finely minced
½ teaspoon salt
4 burger buns
Lettuce leaves, for serving
Tomato slices, for serving
Condiments of choice, such as ketchup, olive tapenade, Creamy Tahini Dressing,
and/or Spinach Pesto
1. If baking, preheat the oven to 350°F. Coat a rimmed baking sheet with
olive oil or line it with parchment paper or a silicone mat.
2. In a medium heat-proof bowl, combine the couscous and boiling water.
Cover and set aside for about 5 minutes. Once the couscous is soft and the
water is absorbed, fluff it with a fork. Add the beans, and mash them to a
chunky texture. Add the vinegar, olive oil, sun-dried tomatoes, garlic
powder, and salt; stir until combined but still a bit chunky. Divide the
mixture into 4 portions, and shape each into a patty.
3. Put the patties on the prepared baking sheet, and bake for 25 to 30
minutes, until slightly crispy on the edges. Alternatively, heat some olive
oil in a large skillet over medium heat, then add the patties, making sure
each has oil under it. Fry for about 5 minutes, until the bottoms are
browned. Flip, adding more oil as needed, and fry for about 5 minutes
more.
4. Serve the burgers on buns with lettuce, tomato, and your choice of
condiments.
PREP TIP: If you use dehydrated sun-dried tomatoes, soak them in water for 5
minutes before you start. If you use oil-packed sun-dried tomatoes, pull out what you
need or drain the extra oil and use it in place of the regular olive oil in the burger
mixture.
Per Serving (1 burger) Calories: 325; Protein: 16g; Total fat: 6g; Saturated fat: 1g;
Sesame Lime–Seared Tofu
$1.24 per serving
Serve this lightly seasoned tofu with cooked rice and stir-fried vegetables, or
add it to a noodle bowl like Pad Thai. If you like, omit the lime juice for a
super savory tofu. SERVES 1
1 tablespoon toasted sesame oil
1. Press your tofu: Put it between several layers of paper towels and place a
heavy pan or book (with a waterproof cover or protected with plastic
wrap) on top. Let stand for 10 minutes. Discard the paper towels, and cut
the tofu into cubes.
2. Heat the sesame oil in a skillet over medium-high heat until hot (test by
flicking some water off your fingers; it should sizzle). Add the tofu cubes,
and cook for 2 to 3 minutes, until they are light golden brown. Flip, and
cook for 2 to 3 minutes more.
3. Drizzle in the lime juice and soy sauce, and scatter the scallion in the pan.
It should sizzle quite a bit. Toss the tofu a few times to coat it with the
flavors. Cook for about 2 minutes, just until the liquid thickens around the
tofu. Remove from the heat. If you leave it on the heat too long, it will
burn very quickly because of the sugars in the lime juice and soy sauce.
Serve sprinkled with the chopped scallion.
Braised Barbecue Tempeh
$1.78 per serving
In this recipe, we infuse tempeh with barbecue flavor and cook it to tender
perfection. Try this with mashed potatoes or sweet potatoes and green beans
or a side salad. You could also load the tempeh into a bun and top it like a
burger. SERVES 2
GOOD FOR SHARING
SAVE FOR LATER

1 (8-ounce) package tempeh, sliced horizontally into large, thin rectangles
½ cup Simple Barbecue Sauce or store-bought barbecue sauce
¼ cup water
1. Heat the olive oil in a large skillet over medium heat. Add the tempeh, and
cook for 2 to 3 minutes, until brown. Flip, and cook for 2 to 3 minutes
more.
2. Meanwhile, in a small bowl, stir together the barbecue sauce and water.
3. Once the tempeh is browned, turn the heat to low. Pour the sauce into the
pan, and let it simmer for about 10 minutes, flipping the tempeh to coat or
scooping the sauce over the slices until the sauce is thick and mostly
evaporated. Store in an airtight container in the refrigerator for 4 to 5 days.
Baked Sweet & Sour Tofu & Cauliflower
$3.14 per serving
You could make just the tofu with half the sauce, but we might as well add
cauliflower and pineapple to make a full meal while we have the oven on.
Serve this over cooked rice, quinoa, or couscous, as desired. Leftovers pack
up perfectly for lunch the following day. SERVES 2 TO 3
GOOD FOR SHARING
SAVE FOR LATER

¼ cup soy sauce
¼ cup pineapple juice or freshly squeezed orange juice
3 tablespoons apple cider vinegar or rice vinegar
2 tablespoons sugar, maple syrup, or Simple Syrup
2 tablespoons tomato paste or ketchup (reduce the sugar by half if using
ketchup)
2 teaspoons toasted sesame oil
1 teaspoon grated peeled fresh ginger or 1 teaspoon ground ginger
¼ teaspoon salt
Pinch red pepper flakes or a few drops Sriracha sauce (optional)
1 red onion, cut into chunks, layers separated
½ cauliflower, cut into florets
1 cup fresh, canned, or frozen pineapple chunks

2. Press your tofu: Put it between several layers of paper towels and place a
heavy pan or book (with a waterproof cover or protected with plastic
wrap) on top. Let stand for 10 minutes. Discard the paper towels, and cut
the tofu into cubes.
3. In a large bowl, stir together the soy sauce, pineapple juice, vinegar, sugar,
tomato paste, sesame oil, ginger, salt, and red pepper flakes (if using).
4. Add the tofu, red onion, cauliflower, and pineapple to the bowl, and toss
to coat. Transfer the mixture to a rimmed baking sheet, and spread it out in
a single layer. Bake for about 30 minutes, tossing halfway through the
baking time, until the cauliflower and onion are softened. Store in an
airtight container in the refrigerator for 3 to 4 days.
PREP TIP: The tofu will taste even better if you have time to marinate the pressed
tofu cubes in the sauce for 30 minutes.
One-Pan Baked Fajitas
$1.16 per fajita
Fajitas make a satisfying meal, and here, we make it simple by baking

everything together on one sheet. This recipe uses classic fajitas veggies, but
swap in whatever you like. Stuff the mixture into crunchy taco shells if it’s
taco night. MAKES 2 FAJITAS
ALLERGY FRIENDLY
GOOD FOR SHARING
ONE POT
½ onion, sliced
½ bell pepper, any color, sliced
½ zucchini, halved lengthwise and sliced
2 mushrooms, sliced
Salt
¼ to ½ teaspoon chili powder
2 large flour or corn tortillas
Toppings of choice, such as salsa, shredded vegan cheese, Loaded Guacamole,
and/or Sour Cream

2. Put the onion, bell pepper, zucchini, and mushrooms on one side of a
rimmed baking sheet, and put black beans on the other side. Drizzle
evenly with the olive oil, and sprinkle with a pinch of salt. Sprinkle the
chili powder over the beans. Toss the veggies with your clean hands to
coat them with the oil and salt. Toss the beans in the same way.
3. Bake for 10 minutes. Toss the vegetables, then toss the beans. Put the
tortillas in the oven, either on the rack underneath the baking sheet or
wrapped in aluminum foil and placed on top of the veggies. Bake
everything for 10 minutes more.
4. Divide the beans and veggies between the tortillas. Wrap them up and
enjoy as is, or load them up with whatever toppings you like.
A CLOSER LOOK: They might split or crack, unlike the sturdier whole-wheat
wraps, but corn tortillas will make your meal gluten free.
Per Serving (1 fajita, no toppings) Calories: 349; Protein: 12g; Total fat: 8g;
Saturated fat: 2g; Carbohydrates: 58g; Fiber: 8g
Sweet Potato Quesadilla
97¢ per serving
PREP TIME: 10 MINUTES/COOK TIME: 10 MINUTES
This is a great recipe to scale up and save extras for to-go lunches. The
quesadillas also freeze well after being cooked and can be thawed in the
microwave. Toss 1 teaspoon of smoked paprika with the sweet potatoes for a
smoky flavor. SERVES 1
1 to 2 teaspoons olive oil, plus more as needed
¼ onion, chopped
Salt
½ cooked sweet potato (see here)
½ to 1 teaspoon chili powder
1 teaspoon freshly squeezed lime juice
1 large flour or corn tortilla
¼ cup grated vegan cheese (optional)
Loaded Guacamole, for serving
Salsa, for serving
Sour Cream, for serving
1. Heat the olive oil in a large skillet over medium heat. Add the onion and a
pinch of salt, and sauté for about 5 minutes, until the onion is soft.
2. Meanwhile, in a medium bowl, mash together the sweet potato, black
beans, chili powder, lime juice, and a pinch of salt.
3. Stir the onion into the sweet potato mixture, adding another drizzle of
olive oil if your sweet potatoes look dry. Spread the mixture onto half of
the tortilla, and sprinkle with the cheese (if using). Fold the other side of
the tortilla over to close.
4. Return the skillet to medium heat and add another drizzle of olive oil.
Gently transfer the filled tortilla to the pan and cook for about 2 minutes.
Flip the tortilla, adding another drizzle of olive oil if needed, and cook for
about 2 minutes more, until lightly browned. Transfer to a plate, slice in
thirds, and enjoy with scoops of guacamole, sour cream, and salsa.
Deconstructed Lentil Shepherd’s Pie
63¢ per serving
Lentils are an affordable plant protein and can be cooked from dry fairly
quickly compared to other legumes and beans. To save time, use 2 cups of
mixed frozen vegetables (peas, carrots, and corn) instead of chopping fresh
carrots, and use 4 to 5 cups of canned lentils instead of cooking them
yourself. SERVES 8
ALLERGY FRIENDLY
GOOD FOR SHARING
SAVE FOR LATER

1 onion, chopped
1½ cups dried brown or green lentils
6 to 8 medium potatoes, scrubbed or peeled
¼ cup nondairy milk (optional)
2 tablespoons vegan margarine, coconut oil, or olive oil (optional)
Salt
1 cup peas
¼ cup tomato paste or ketchup
1. Heat the olive oil in a large pot over medium-high heat. Add the carrots,
onion, and garlic, and sauté for about 5 minutes, until the vegetables are
slightly softened. Add the dried herbs, lentils, and water. Turn the heat to
high, cover the pot, and bring to a boil. Return the heat to low and simmer
for 25 to 30 minutes, until the liquid is absorbed and the lentils are tender.
2. Meanwhile, put the potatoes in a large pot, and add enough water to cover
them. Bring the water to a boil over high heat, and cook the potatoes for
about 15 minutes, until tender. Drain the water from the pot, keeping a bit
of the cooking liquid. Mash the potatoes with a potato masher or a big,
solid fork. If you like, stir in the milk, reserved cooking liquid, and/or
margarine. The milk will make your potatoes creamier, and the margarine
adds a bit more savory flavor. Season to taste with salt.
3. Once the lentils are cooked, stir in the peas, tomato paste, and soy sauce.
Cook until the peas are heated through. Taste, and season with salt.
4. For each serving, scoop some mashed potatoes into a bowl and top them
with some lentil stew. If you have more time, put the lentils in a baking
dish, spread the mashed potatoes on top, and bake in a 350°F oven for 10
to 15 minutes for a proper shepherd’s pie. Store in an airtight container for
4 to 5 days in the refrigerator or up to 1 month in the freezer.
Lentil Spinach Curry
75¢ per serving
When you cook lentils with spices in the water, the flavors infuse right into
the lentils. This is best made with a mild curry powder so you can adjust the
spice level to your taste. You can always boost it with red pepper flakes, if
you like. Serve this stew with cooked rice, quinoa, or sweet potatoes, as
desired. SERVES 4
ALLERGY FRIENDLY
GOOD FOR SHARING
ONE POT
SAVE FOR LATER

1 onion, chopped
½-inch piece fresh ginger, peeled and minced
1 to 2 tablespoons mild curry powder
1½ cups dried green or brown lentils
2½ cups water or Economical Vegetable Broth
1 cup canned diced tomatoes
2 to 4 cups finely chopped raw spinach
2 tablespoons soy sauce (optional)
1 tablespoon apple cider vinegar or rice vinegar
1 teaspoon salt (or 2 teaspoons if omitting soy sauce)
1. Heat the olive oil in a large pot over medium heat. Add the onion, and
sauté for about 3 minutes, until soft. Add the ginger, and cook for 1
minute more.
2. Stir in the curry powder, lentils, and water. Bring to a boil, turn the heat to
low, and cover the pot. Simmer for 15 to 20 minutes, until the lentils are
soft.
3. Stir in the tomatoes, spinach, milk, soy sauce (if using), vinegar, and salt.
Simmer for about 3 minutes, until heated through. If you prefer, use an
immersion blender to half-blend this in the pot for a creamier texture and
to hide the spinach. Store in an airtight container for 4 to 5 days in the
TECHNIQUE TIP: Don’t add any salt until after the lentils are fully cooked;
otherwise, they won’t soften properly and can cause digestive issues.
Jambalaya
$1.56 per serving
Rice cooked with tomatoes and seasonings will soak up all the flavors. This
is well worth a bit of time waiting for the rice to cook, and it makes a
complete meal. Jambalaya is perfect for packing in individual lunch
containers or freezing for later. SERVES 4
ALLERGY FRIENDLY
GOOD FOR SHARING
ONE POT
SAVE FOR LATER

1 onion, diced
1 cup chopped mushrooms
½ teaspoon salt, plus more as needed
2 or 3 celery stalks, chopped
1 bell pepper, any color, seeded and diced
2 or 3 garlic cloves, minced
1 (28-ounce) can diced or crushed tomatoes, undrained
1 (15-ounce) can red beans, black beans, or black-eyed peas, drained and rinsed
1 to 2 teaspoons chili powder, plus more as needed
1 teaspoon smoked paprika (optional)
1 cup Economical Vegetable Broth or water
1 cup white or brown rice
Hot sauce, for serving (optional)
1. Heat the olive oil in a pot over medium heat. Add the onion, mushrooms,
and a pinch of salt, and sauté for 4 to 5 minutes, until the vegetables are
softened. Add the celery, bell pepper, and garlic, and sauté for about 3
minutes more, until the celery and pepper are soft.
2. Stir in the tomatoes with their juices, beans, dried herbs, chili powder,
paprika (if using), salt, vegetable broth, and rice. Bring to a boil, turn the
heat to low, and cover the pot. Simmer, stirring occasionally, until the rice
is cooked, 20 to 25 minutes for white rice or 55 to 65 minutes for brown.
3. Taste and season with salt, pepper, and more chili powder. Serve with hot
sauce on the side, if you like it spicy. Store in an airtight container for 4 to
5 days in the refrigerator or up to 1 month in the freezer.
Chapter Seven
DESSERTS
Healthy desserts are a great way to treat yourself. Rather than

something to feel guilty about, they can be a sweet snack to keep
you nourished and satisfied. There are easy ways to make desserts
healthier and tastier. There are also times when we just want
something that no one will know is vegan—that is just as indulgent
as its non-vegan cousin.
Chocolate Pudding
47¢ per serving
Here’s a simple way to make single-serving instant chocolate pudding

whenever the chocolate cravings hit. This is perfect topped with Peanut
Butter–Chocolate Chip Granola. The avocado (if using) creates a thicker
texture. SERVES 1
ALLERGY FRIENDLY
DORM ROOM FRIENDLY
NO COOK
ONE POT
1 banana
2 to 4 tablespoons nondairy milk
2 tablespoons sugar (optional)
½ ripe avocado or 1 cup silken tofu (optional)
In a small blender, combine the banana, milk, cocoa powder, sugar (if using),
and avocado (if using). Purée until smooth. Alternatively, in a small bowl,
mash the banana very well, and stir in the remaining ingredients.
TECHNIQUE TIP: You’ll get the thickest pudding with a small blender. If you use a
standard blender, you may need a bit more milk to get it going.
Spiced Apple Chia Pudding
68¢ per serving
Applesauce makes a great snack or light dessert on its own, but with the
addition of a few little things, we can make it a bit more rounded and
satisfying. This is lovely topped with dried cranberries and walnuts. SERVES
1
ALLERGY FRIENDLY
DORM ROOM FRIENDLY
NO COOK
ONE POT
½ cup unsweetened applesauce

¼ cup nondairy milk or canned coconut milk
1 tablespoon chia seeds
1½ teaspoons sugar
Pinch ground cinnamon or pumpkin pie spice
In a small bowl, stir together the applesauce, milk, chia seeds, sugar, and
cinnamon. Enjoy as is, or let sit for 30 minutes so the chia seeds soften and
expand.
Nice Cream, 3 Ways
65¢ per serving
This is a creamy banana sorbet with a texture like soft-serve. You can flavor
any way you like—here are three ideas to start. SERVES 1
ALLERGY FRIENDLY
NO COOK
ONE POT
FOR NICE CREAM

1 banana, peeled and frozen
¼ cup nondairy milk, plus more as needed
FOR MINT–CHOCOLATE CHIP NICE CREAM

¼ teaspoon mint extract or 1 tablespoon chopped fresh mint
1 tablespoon vegan chocolate chips
FOR COOKIE DOUGH NICE CREAM

1 to 2 tablespoons unbaked dough for Chocolate Chip Cookies
FOR CHUNKY MONKEY NICE CREAM

¼ Microwave Brownie Mug Cake, crumbled
1 tablespoon chopped walnuts
TO MAKE NICE CREAM

In a food processor, combine the frozen banana and milk. Process until
smooth and creamy. It may look a bit chunky at first, but it will eventually
churn into a smooth ice cream. Add more milk as needed to make it creamy.
TO MAKE MINT-CHOCOLATE CHIP NICE CREAM
Follow the directions for making nice cream, adding the mint extract to the
processor along with the banana and milk, and process until smooth and
creamy. Add more milk, as needed, to make it creamy. Fold in the chocolate
chips.
TO MAKE COOKIE DOUGH OR CHUNKY MONKEY NICE CREAM
Follow the directions for making nice cream, and fold in whichever add-ins
you like.
Per Serving (chunky monkey) Calories: 316; Protein: 5g; Total fat: 15g; Saturated
Caramelized Bananas
73¢ per serving
My roommates in college were from Bermuda and Jamaica, so I got a taste of

island cooking. One evening after spring break, we were treated to
caramelized bananas. This is gloriously sweet and warm and heavenly topped
with Nice Cream or simply drizzled with coconut milk. SERVES 2
ALLERGY FRIENDLY
GOOD FOR SHARING
ONE POT
2 tablespoons vegan margarine or coconut oil

2 bananas, peeled, halved crosswise and then lengthwise
2 tablespoons dark brown sugar, demerara sugar, or coconut sugar
2 tablespoons spiced apple cider
Chopped walnuts, for topping
1. Melt the margarine in a nonstick skillet over medium heat. Add the
bananas, and cook for 2 minutes. Flip, and cook for 2 minutes more.
2. Sprinkle the sugar and cider into the oil around the bananas, and cook for
2 to 3 minutes, until the sauce thickens and caramelizes around the
bananas. Carefully scoop the bananas into small bowls, and drizzle with
any remaining liquid in the skillet. Sprinkle with walnuts.
Peanut Butter Cups
18¢ per cup
Make your own peanut butter cups with a very simple ingredient list and just
a bit of time and technique. You could fill these with straight peanut butter,
but adding the sugar and nondairy milk creates a different texture, closer to a
store-bought version. MAKES 12 CUPS
ALLERGY FRIENDLY
DORM ROOM FRIENDLY
GOOD FOR SHARING
SAVE FOR LATER
1½ cups vegan chocolate chips, divided

½ cup peanut butter, almond or cashew butter, or sunflower seed butter
¼ cup packed brown sugar
1. Line the cups of a muffin tin with paper liners or reusable silicone cups.
2. In a small microwave-safe bowl, heat ¾ cup of the chocolate chips on
high power for 1 minute. Stir. Continue heating in 30-second increments,
stirring after each, until the chocolate is melted.
3. Pour about 1½ teaspoons of melted chocolate into each prepared muffin
cup. Set aside, and allow them to harden.
4. In a small bowl, stir together the peanut butter, brown sugar, and milk
until smooth. Scoop about 1½ teaspoons of the mixture on top of the
chocolate base in each cup. It’s okay if the chocolate is not yet hardened.
5. Melt the remaining ¾ cup of chocolate chips using the directions in step 1.
Pour another 1½ teaspoons of chocolate on top of the peanut butter in each
cup, softly spreading it to cover. Let the cups sit until the chocolate
hardens, about 15 minutes in the refrigerator or several hours on the
counter. Leftovers will keep in the refrigerator for up to 2 weeks.
A CLOSER LOOK: Because this relies on a chocolate base and top, choose the best
chocolate you can, such as a nice dark chocolate bar or semisweet Baker’s chocolate.
27¢ per bar
PREP TIME: 20 MINUTES / CHILL TIME: MINUTES
With their coconut base, these bars are dense and filling. Coconut’s fat can
increase HDL (good) cholesterol and help with hormone and gut flora
balance. They’re held together with coconut oil, so they need to stay
refrigerated to hold their shape. MAKES 16 BARS
ALLERGY FRIENDLY
DORM ROOM FRIENDLY
GOOD FOR SHARING
SAVE FOR LATER
¼ cup coconut oil or unsalted vegan margarine, plus more for preparing the
baking dish (optional)
2 cups unsweetened shredded coconut
¼ cup sugar
1 cup vegan chocolate chips
1. Coat an 8-inch square baking dish with coconut oil or line it with
parchment paper, set aside.
2. In a small bowl, stir together the coconut, sugar, maple syrup, and coconut
oil. Transfer the mixture to the prepared baking dish, and press it down
firmly with the back of a spoon.
3. In a small microwave-safe bowl, heat the chocolate chips on high power
for 1 minute. Stir. Continue heating in 30-second increments, stirring after
each, until the chocolate is melted. Pour the melted chocolate over the
coconut base, and let it sit until the chocolate hardens, about 20 minutes.
Cut into 16 bars. They will keep, covered and refrigerated, for up to 1
week.
Per Serving (1 bar) Calories: 305; Protein: 3g; Total fat: 26g; Saturated fat: 22g;
Chocolate Chip Cookies
22¢ per cookie
These are perfect little chocolate chip cookies—with no butter, milk, or eggs,
so you don’t have to worry about snacking on some of the raw dough! I bet
your friends won’t even know they’re vegan. MAKES 12 COOKIES
GOOD FOR SHARING
SAVE FOR LATER
3 tablespoons vegan margarine or coconut oil, softened, plus more for preparing
the baking sheet
½ cup sugar
½ teaspoon vanilla extract (optional)
1 teaspoon baking soda
Pinch salt
¼ cup vegan chocolate chips
1. Preheat the oven to 350°F. Coat a rimmed baking sheet with margarine
and set it aside.
2. In a large bowl, stir together the margarine, sugar, milk, and vanilla until
thoroughly combined.
3. Add the flour, baking soda, and salt. Stir until just combined, then fold in
the chocolate chips. Scoop spoonfuls of dough onto the prepared baking
sheet, spaced at least 1 inch apart. Press to flatten slightly. Bake for 10 to
12 minutes, until slightly browned on top.
4. Let cool for 5 to 10 minutes before diving in. Store in an airtight container
in the refrigerator for up to 1 week.
Per Serving (1 cookie) Calories: 142; Protein: 3g; Total fat: 5g; Saturated fat: 4g;
Peanut Butter Cookies
21¢ per cookie
Peanut butter cookies are oh-so-satisfying when you come home starving
because the peanut butter base makes them hearty and filling as well as
delicious. These are slightly less sweet than store-bought, so they are legit as
a snack or dessert. MAKES 16 TO 20 COOKIES
GOOD FOR SHARING
SAVE FOR LATER
3 tablespoons vegan margarine or coconut oil, melted, plus more for preparing
the baking sheet
½ cup sugar, plus more for dusting (optional)
¾ cup creamy peanut butter
Pinch salt
1. Preheat the oven to 350°F. Coat a rimmed baking sheet with margarine
and set it aside.
2. In a medium bowl, stir together the margarine, sugar, milk, and peanut
butter until smooth and thoroughly combined.
3. Add the flour, baking soda, and salt. Stir until just combined. Scoop
spoonfuls of dough onto the prepared baking sheet, spaced at least 1 inch
apart. Press with a fork to flatten slightly. Bake for 10 to 12 minutes, until
slightly browned on top.
4. Let cool for at least 10 minutes before eating. The cookies are very soft
just out of the oven, like molten peanut butter, but they will solidify into
soft, chewy cookies. Store in an airtight container in the refrigerator for up
to 1 week.
PREP TIP: Dust the cookie dough with sugar before flattening for a slightly
caramelized, crunchy exterior.
Pumpkin Spice Cookies
25¢ per cookie
These cookies are soft and fluffy, more like muffin tops. Whatever you want
to call them, they’re easy to make and delicious as a cozy treat with a movie
and a glass of nondairy milk. MAKES 12 COOKIES
GOOD FOR SHARING
SAVE FOR LATER
2 tablespoons coconut oil or vegan margarine, softened, plus more for preparing
the baking sheet
½ cup packed dark brown sugar, coconut sugar, or muscovado sugar
½ cup canned pumpkin purée
Pinch salt
1. Preheat the oven to 375°F. Coat a rimmed baking sheet with coconut oil
and set it aside.
2. In a large bowl, stir together the coconut oil and brown sugar until soft.
Add the pumpkin and vanilla. Stir until thoroughly combined.
3. Add the baking soda, pumpkin pie spice, and salt. Stir to combine. Add
the flour and stir until just combined. Scoop spoonfuls of dough onto the
prepared baking sheet, spaced at least 1 inch apart. Press to flatten
slightly. Bake for 12 to 15 minutes, until slightly browned around the
edges.
4. Let cool for a few minutes before eating. Leftovers will keep on the
counter for 3 to 4 days and in an airtight container in the refrigerator for
up to 2 weeks.
Microwave Brownie Mug Cake
47¢ per serving
PREP TIME: 5 MINUTES / COOK TIME: 1 MINUTE
If you find a full tray of brownies too tempting to resist, try this single-
serving brownie you can make in the microwave. It comes out surprisingly
fluffy, but also dense and a bit gooey. It’s perfect topped with a drizzle of
Chocolate Icing. SERVES 1
DORM ROOM FRIENDLY
ONE POT
1½ teaspoons coconut oil or vegan margarine, melted

2 tablespoons sugar
¼ teaspoon baking powder
1. In a microwave-safe mug or ramekin, combine the coconut oil, milk,

cocoa powder, sugar, and baking powder. Whisk with a fork until smooth.
Add the flour and stir until fully combined.
2. Heat on high power for 1 minute.
Cinnamon Bun Mug Cake
58¢ per serving
PREP TIME: 5 MINUTES / COOK TIME: 1 MINUTE
This tastes like a cinnamon bun but takes only a few minutes to make. Enjoy
one for dessert or Sunday brunch. It’s perfect topped with a drizzle of Vanilla
Icing. SERVES 1
DORM ROOM FRIENDLY
ONE POT
1½ teaspoons coconut oil or vegan margarine, melted

1 tablespoon sugar
Pinch ground cinnamon or pumpkin pie spice
¼ teaspoon baking powder
¼ cup all-purpose flour
1. In a microwave-safe mug or ramekin, combine the coconut oil, milk,

sugar, cinnamon, and baking powder. Whisk with a fork until smooth.
Add the flour, and stir until fully combined.
2. Heat on high power for 1 minute.
Lemon-Blueberry Oat Squares
68¢ per square
These bars are nice and solid, with sweetness and zest from the lemon.
Blueberries are one of the highest antioxidant foods, so enjoy these and battle
stress at the same time. Wild blueberries are the best choice for antioxidants
and are getting easier and more affordable to find in the frozen section of
most grocery stores. MAKES 16 SQUARES
GOOD FOR SHARING
FOR THE BASE AND TOPPING

½ cup coconut oil or vegan margarine, softened, plus more for preparing the
baking dish
3 cups rolled oats
½ cup packed brown sugar
Pinch salt
FOR THE FILLING

3 cups fresh or frozen blueberries
1 tablespoon cornstarch
TO MAKE THE BASE AND TOPPING
1. Preheat the oven to 375°F. Coat an 8-inch square baking dish with
coconut oil.
2. In a large bowl, stir together the flour, oats, brown sugar, baking powder,
and salt. Make a well in the center and add the coconut oil and maple
syrup. Stir the liquid ingredients until combined, then start to work in the
dry ingredients until you have a thick, crumbly mixture. Scoop about two-
thirds of the dough into the baking dish and press it down lightly.
TO MAKE THE FILLING
1. In another large bowl, toss together the blueberries, maple syrup, lemon
juice, and cornstarch. Spread the filling over the crust, covering the base.
2. Sprinkle the remaining crumble mixture over the filling. Bake for 40 to 45
minutes, until slightly browned on top.
3. Let cool, then cut into 16 squares. These will keep in an airtight container
in the refrigerator for up to 1 week.
Per Serving (1 square) Calories: 233; Protein: 4g; Total fat: 8g; Saturated fat: 6g;
Banana Bread
73¢ per slice
This vegan banana bread is just like the one my mom used to make. Bake it a
bit less if you like it moist and dense, or leave it in the oven for 5 to 10
minutes after you turn off the heat to dry it out a bit. My family is divided on
their banana bread tastes, so I’ll leave it to you to decide. SERVES 12
GOOD FOR SHARING
¼ cup coconut oil or vegan margarine, softened, plus more for preparing the pan
4 bananas
½ cup packed brown sugar
Pinch salt
1. Preheat the oven to 350°F. Coat a 5-by-7-inch loaf pan with coconut oil.
2. In a large bowl, mash the bananas. Add the brown sugar, milk, flaxseed,
vinegar, coconut oil, baking powder, baking soda, and salt; stir to
combine.
3. Add the flour, and stir until just combined. Pour the mixture into the
prepared pan. Bake for 40 to 50 minutes, until fully risen, slightly
browned on top, and springy to the touch.
4. Let cool. Tip the loaf out of the pan, slice it, and serve.
PREP TIP: If you’ve let your bananas get overripe, peel them and freeze them in zip-
top plastic bags to have on hand for smoothies and banana bread.
Per Serving (1 slice) Calories: 280; Protein: 7g; Total fat: 8g; Saturated fat: 4g;
Carrot Cake
38¢ per slice
This cake is a bit sweeter than the Carrot, Pumpkin Seed & Raisin Muffins,
and it's super soft, too. The icing makes it a true cake. You could make this in
a muffin tin for carrot cupcakes. SERVES 16
GOOD FOR SHARING
¼ cup coconut oil or vegan margarine, softened, plus more for preparing the
baking dish
1 cup packed brown sugar
1 tablespoon ground cinnamon or pumpkin pie spice
Pinch salt
2 cups peeled and grated carrot
½ cup Vanilla Icing
1. Preheat the oven to 350°F. Coat an 8-inch square baking dish with
coconut oil.
2. In a large bowl, stir together the brown sugar, milk, coconut oil, flaxseed,
cinnamon, vinegar, vanilla, baking powder, baking soda, and salt until
combined.
3. Add the carrot and flour, and stir until just combined. Pour the mixture
into the prepared baking dish, and bake for 30 to 40 minutes, until slightly
browned on top and springy to the touch.
4. Let cool. Spread the icing on top and serve.
SUBSTITUTION TIP: Add ½ cup crushed pineapple and reduce the milk by ¼ cup.
Freezer Blueberry-Coconut Pie
51¢ per slice
PREP TIME: 20 MINUTES / CHILL TIME: 2 HOURS
This is a bit like an ice cream pie, with flavorful, antioxidant-rich blueberries
and a crumbly no-bake crust. Make this when you have people over or take it
to a party—everyone will be surprised to learn it’s vegan! SERVES 8
GOOD FOR SHARING
FOR THE CRUST

1 cup rolled oats
2 tablespoons coconut oil or vegan margarine, softened
FOR THE FILLING

1 (15-ounce) can coconut milk
2 tablespoons cornstarch or arrowroot powder
2 to 4 tablespoons granulated sugar, maple syrup, or Simple Syrup
1 cup fresh or frozen blueberries
TO MAKE THE CRUST

In a food processor, combine the oats, coconut oil, and brown sugar. Pulse
until the mixture holds together. Press the mixture into an 8-inch pie plate.
TO MAKE THE FILLING
1. Pour 2 tablespoons of the coconut milk into a small saucepan. Stir in the
cornstarch until it dissolves completely with no lumps. Add the remaining
coconut milk and the granulated sugar. Cook over medium heat for about
5 minutes, stirring frequently so the cornstarch doesn’t stick to the bottom,
or until the milk noticeably thickens.
2. Stir in the blueberries. Pour the filling into the crust, smooth the top, and
put the pie in the freezer (try to find a level spot) for about 2 hours, until
solid.
3. Remove the pie from the freezer 10 to 15 minutes before slicing.
Easy Oat Milk
Chapter Eight
STAPLES, SAUCES & DRESSINGS
The key to any great meal is the flavor—and sometimes the best
way to get it is with a spectacular sauce or dressing. Sauces and
dressings are easy to make and keep on hand, not only making
meal prep easier but also enhancing the flavors. It’s a good idea to
know how to make a few staples yourself, to save money and
control exactly what goes into your food.
Berry Chia Jam
46¢ per serving
A lot of jams use plant-based pectin or animal-based gelatin to achieve their

texture, and these need to be cooked to set. An easier route is to use chia
seeds, which naturally gel when left in liquid, to make an easy jam that’s
loaded with omega-3 fatty acids and calcium. The lemon juice will keep the
jam fresh for longer. MAKES ABOUT 1½ CUPS
ALLERGY FRIENDLY
GOOD FOR SHARING
NO COOK
ONE POT
SAVE FOR LATER
2 cups berries of choice, fresh or frozen and thawed

2 tablespoons chia seeds
1 teaspoon freshly squeezed lemon juice (optional, helps it keep fresh longer)
2 tablespoons sugar, maple syrup, or Simple Syrup (optional)
In a medium bowl, mash the berries. Stir in the chia seeds, lemon juice (if
using), and sugar. Enjoy right away, or let it sit to thicken as the chia seeds
absorb the moisture. Your jam will keep in an airtight container in the
refrigerator for up to 2 weeks. Or, freeze it in an ice cube tray and pop the
cubes into a freezer bag once they’re solid. They will keep indefinitely in the
freezer.
TECHNIQUE TIP: For a smoother texture, grind the chia seeds in a clean coffee
grinder or spice grinder before adding to the fruit. Alternatively, combine all the
ingredients in a small blender and purée to your desired consistency.
Easy Oat Milk
13¢ per serving
It’s easy to make your own nondairy milk if you have a blender. It’s
important to strain the mixture after blending to remove the fiber from the
oats; otherwise, it will get very chunky over time as it sits. A nut-milk bag is
the perfect tool, but a fine-mesh strainer works as well. MAKES 3 CUPS
ALLERGY FRIENDLY
GOOD FOR SHARING
NO COOK
SAVE FOR LATER
½ cup rolled oats

1 cup boiling water
2½ cups cold water
2 to 4 tablespoons sugar or 2 to 4 soft pitted Medjool dates (optional)
1. In a blender, combine the oats and boiling water. Let the mixture sit for 5
minutes.
2. Add the cold water and dates (if using), and blend on high speed for 1
minute. Using a fine-mesh strainer or nut-milk bag, strain the milk, and
discard the leftover oat fiber.
3. If using the sugar, stir it in after straining, along with the vanilla (if using).
The milk will keep in an airtight container in the refrigerator for up to 5
days. Shake before using.
TECHNIQUE TIP: To use a nut-milk bag, put the bag inside a quart-size jar with the
edges over and around the lip. Be sure the milk mixture is cooled, then pour it into the
bag. Lift the bag and squeeze the liquid into the jar. Discard the pulp left in the bag.
Per Serving (1 cup, with sugar) Calories: 75; Protein: 2g; Total fat: 1g; Saturated
Economical Vegetable Broth
13¢ per serving
PREP TIME: 10 MINUTES / COOK TIME: 30 MINUTES TO 1 HOUR
It’s surprisingly easy to make vegetable stock using large chunks of

vegetables or the ends and trimmings you would otherwise throw out—
reducing waste and saving cash at the same time! Old, wrinkly vegetables
you find at the back of the fridge are perfect, too. You’ll want to consider the
flavors of the vegetables you add to your stock and how they’ll blend with
the flavor of the soup you’re planning to make with it. Good neutral options
are carrot, celery, onion, mushroom, and parsnip. The stems of herbs and
greens are great as well. Think carefully before using broccoli, cabbage,
radish, or other strong flavors because they’ll overpower your soup. MAKES
8 CUPS
ALLERGY FRIENDLY
ONE POT
SAVE FOR LATER
8 cups water
2 to 4 cups chopped mixed vegetables or vegetable ends (see headnote)
3 or 4 garlic cloves, peeled and halved
1 tablespoon dried herbs, plus more as needed
1 teaspoon salt, plus more as needed (optional)
1. In a large pot, combine the water, vegetables, garlic, dried herbs, and salt
(if using). Bring the water to a boil over high heat, then turn the heat to
low. Simmer for at least 30 minutes. Taste and add more salt or herbs, if
you like.
2. Let the mixture cool a bit, then strain it through a fine-mesh strainer into a
large heat-proof bowl. Discard the solids. Transfer the broth to airtight jars
or containers. The broth will keep in the refrigerator for up to 1 week or in
the freezer indefinitely. Freeze in small portions and thaw just what you
need for a meal or soup.
PREP TIP: When making meals, collect your vegetable ends and trimmings in a
large zipper-top bag. Refrigerate or freeze the scraps until you have enough to make
broth.
Raspberry Vinaigrette
26¢ per serving
Use fresh or thawed frozen raspberries for this delicious vinaigrette, which is
perfect on Apple-Sunflower Spinach Salad, Avocado Boats, or Roasted
Carrot Salad. MAKES ABOUT 1 CUP
ALLERGY FRIENDLY
GOOD FOR SHARING
NO COOK
SAVE FOR LATER
½ cup raspberries
½ cup olive oil
¼ cup balsamic vinegar or white wine vinegar
2 to 3 tablespoons sugar, maple syrup, or Simple Syrup
¼ cup water
Pinch salt
In a small blender or food processor, combine the raspberries, olive oil,

vinegar, sugar, water, and salt. Purée until smooth. Store in an airtight
container in the refrigerator for up to 1 week. Shake before using.
PRO TIP: Add ¼ cup fresh basil leaves for a truly special flavor.
Creamy Tahini Dressing
26¢ per serving
Use this deliciously creamy dressing for salads, or spread it on sandwiches or

wraps instead of mayo. It’s a fairly neutral base to which you can add any
seasonings you like: curry powder, smoked paprika, chili powder, toasted
sesame oil, or minced roasted red peppers or sun-dried tomatoes. MAKES
ABOUT 1 CUP
ALLERGY FRIENDLY
DORM ROOM FRIENDLY
GOOD FOR SHARING
NO COOK
ONE POT
SAVE FOR LATER
½ cup tahini
¼ cup freshly squeezed lemon juice or apple cider vinegar
1 tablespoon olive oil (optional)
1 garlic clove, minced, or ½ teaspoon garlic powder (optional)
1 tablespoon sugar or maple syrup (optional)
1. In a small bowl, mix together the tahini and lemon juice, stirring until it
becomes very thick and creamy.
2. Stir in the olive oil (if using), garlic (if using), sugar (if using), and water.
If it's too thick for your liking, add more water, 1 tablespoon at a time,
until you get the consistency you desire. Store in an airtight container in
the refrigerator for up to 1 week. It will thicken to a spreadable
consistency as it sits, so, if using it as a dressing, add 2 tablespoons of
water and stir well.
Peanut Sauce
15¢ per serving
This sauce is a chameleon, able to work in so many different ways. Make it

thicker to use as a dip for raw veggies or Sesame Lime–Seared Tofu, or make
it thinner to use as a sauce for stir-fried veggies, Crunchy Thai Peanut
Coleslaw, or Pad Thai. However you use it, prepare to be unable to resist
licking your plate. MAKES ABOUT 1 CUP
DORM ROOM FRIENDLY
GOOD FOR SHARING
NO COOK
SAVE FOR LATER
½ cup creamy peanut butter

3 tablespoons apple cider vinegar or freshly squeezed lime juice
1 to 2 teaspoons toasted sesame oil
1 tablespoon sugar or maple syrup (optional)
1. In a small bowl, mix together the peanut butter, vinegar, and soy sauce,
stirring until it becomes light in color and very thick and creamy.
2. Stir in the sesame oil, sugar (if using), red pepper flakes (if using), and
water. Add more water if you like, 1 tablespoon at a time, until you get the
consistency you desire. Store in an airtight container in the refrigerator for
up to 1 week. It will thicken to a spreadable consistency as it sits, so, if
you're using it as a dressing, add 2 tablespoons of water and stir until
smooth.
SUBSTITUTION TIP: If you use chunky peanut butter, add 1 extra tablespoon to
make up for the chunks.
Per Serving (2 tablespoons) Calories: 110; Protein: 4.5g; Total fat: 9g; Saturated fat:
Cilantro-Lime Dressing
20¢ per serving
Cilantro is a fresh green herb that looks a lot like parsley. You can tell the
difference quickly if you smell them—parsley has a fairly neutral scent, while
cilantro is quite distinctive. If you prefer, swap the cilantro for parsley or
even fresh basil. MAKES ABOUT 1 CUP
ALLERGY FRIENDLY
GOOD FOR SHARING
NO COOK
ONE POT
SAVE FOR LATER
¼ cup chopped fresh cilantro

¾ cup canned coconut milk
1 tablespoon tahini or ¼ cup plain nondairy yogurt
1 tablespoon sugar
Salt
In a small blender or food processor, combine the cilantro, coconut milk,

tahini, lime juice, and sugar, and season to taste with salt. Blend for about 1
minute until smooth. Taste, and add more salt as needed. Store in an airtight
PRO TIP: Add some minced jalapeño pepper for a spicy boost—up to one whole
pepper, depending on your preferred spice level. Remove the seeds if you like; they’re
very spicy.
Per Serving (2 tablespoons) Calories: 59; Protein: 1g; Total fat: 6g; Saturated fat: 4g;
Caesar Dressing
41¢ per serving
Regular Caesar dressing contains mayonnaise and anchovies, but this vegan
version has a similar creamy, cheesy tang. Most vegan Caesar dressings rely
on soaked cashews, which can be expensive, and soaking them requires
advance planning and a high-powered blender. This recipe can be made on
demand, with nondairy yogurt and/or tahini, in a regular blender. MAKES
ABOUT 1 CUP
ALLERGY FRIENDLY
GOOD FOR SHARING
NO COOK
ONE POT
SAVE FOR LATER
½ cup plain nondairy yogurt plus ¼ cup tahini, or ¾ cup plain nondairy yogurt,
or ½ cup tahini plus ¼ cup water
2 tablespoons nutritional yeast
2 to 3 tablespoons freshly squeezed lemon juice
3 or 4 pitted green olives
2 teaspoons Dijon mustard
1 garlic clove or ½ teaspoon garlic powder
Pinch salt
In a small blender, combine the yogurt, tahini, nutritional yeast, lemon juice,
olives, mustard, garlic, and salt. Purée until smooth, adding water as needed
to thin it to your desired consistency. Store in an airtight container in the
refrigerator for up to 1 week. It will thicken to a spreadable consistency as it
sits, so, if you're using it as a dressing, add 2 tablespoons of water and stir
until smooth.
Coconut Curry Sauce
19¢ per serving
This silky-smooth curry sauce is great to drizzle over a Buddha Bowl or toss
into Eggplant & Chickpea Curry with Couscous. It’s also really nice as an
alternative sauce with rice noodles, such as for Pad Thai. If you want to make
this a thick dressing, stir in 2 tablespoons of creamy peanut butter or tahini.
MAKES ABOUT 1 CUP
ALLERGY FRIENDLY
DORM ROOM FRIENDLY
GOOD FOR SHARING
NO COOK
ONE POT
SAVE FOR LATER
¾ cup canned coconut milk

1 tablespoon curry paste or 1 to 2 teaspoons curry powder
1 tablespoon sugar
1 tablespoon freshly squeezed lime juice or lemon juice
Salt
In a small bowl, whisk together the coconut milk, curry paste, sugar, and lime
juice. Season to taste with salt. Store in an airtight container in the
A CLOSER LOOK: Curry paste is available in the Asian section of most grocery
stores; the red variety is slightly spicier than the green.
Simple Homemade Tomato Sauce
85¢ per serving
You can easily and inexpensively up your tomato sauce game with this
delicious sauce for pasta or Eggplant Parmesan. If you buy canned diced
tomatoes with herbs and garlic included, omit the fresh garlic and dried
herbs. MAKES ABOUT 3½ CUPS
ALLERGY FRIENDLY
GOOD FOR SHARING
ONE POT
SAVE FOR LATER

1 onion, chopped
½ teaspoon salt, plus more as needed
1 (28-ounce) can diced or crushed tomatoes, undrained
1 tablespoon sugar
Heat the olive oil in a large skillet or pot over medium heat. Add the onion,
garlic (if using fresh), and a pinch of salt, and sauté for about 5 minutes, until
the onion is soft and translucent. Stir in the dried herbs (plus the garlic
powder, if using), tomatoes with their juices, salt, and sugar. Cook until
heated through. Store in an airtight container in the refrigerator for up to 5
days or in the freezer indefinitely.
A CLOSER LOOK: The sugar isn’t there to sweeten; it offsets the acidity of the
tomatoes.
Per Serving (about 1 cup) Calories: 84; Protein: 3g; Total fat: 3g; Saturated fat: 0g;
Herbed Croutons
16¢ per serving
Making croutons is fun and easy, and you can add any seasonings you like.
Use them to top soup or toss them into your Caesar Salad. SERVES 4
GOOD FOR SHARING
ONE POT
SAVE FOR LATER
2 tablespoons olive oil or vegan margarine, melted

Salt
1 slice bread, cut into bite-size cubes
1. Preheat the oven or toaster oven to 400°F or heat a small skillet over
medium-high heat.
2. In a small bowl, stir together the olive oil and dried herbs, season to taste
with salt.
3. Add the bread cubes and toss to coat in the oil. Transfer to a small rimmed
baking sheet, toaster oven tray, or the skillet. Bake or fry for 10 minutes,
turning occasionally, until lightly browned. Store in an airtight container
in the refrigerator for up to 5 days.
3g; Fiber: 1g
Spinach Pesto
31¢ per serving
Pesto is delicious, but store-bought versions often include cheese. It can be

pricey to make your own with fresh basil and pine nuts. Spinach is a great
stand-in for the bulk of your pesto, as it is less expensive than fresh basil. I
also use pumpkin seeds as a more economical alternative to pine nuts and
nutritional yeast for the cheesy flavor. MAKES ABOUT 1 CUP
ALLERGY FRIENDLY
NO COOK
SAVE FOR LATER
½ cup unsalted raw pumpkin seeds

2 cups packed raw spinach
¼ cup fresh parsley or fresh basil
3 tablespoons olive oil, plus more as needed
1 tablespoon freshly squeezed lemon juice, plus more as needed
1 small garlic clove, peeled
3 to 4 tablespoons water, plus more as needed (depending on how much
nutritional yeast you use)
Salt
1. In a food processor or small blender, process the pumpkin seeds until

they’re broken up quite a bit.
2. Add the spinach, parsley, olive oil, nutritional yeast (if using), lemon
juice, garlic, and water, and process until smooth. Season to taste with
salt. If necessary, stir in an extra drizzle of olive oil, lemon juice, and/or
water to get a creamy texture. Store in an airtight container in the
refrigerator for up to 5 days or in the freezer indefinitely.
PREP TIP: If you prefer a softer garlic flavor, when you have the oven on for
something else (between 350°F and 400°F), put some garlic cloves, in their skins, in a
small oven-proof dish and bake for about 10 minutes, until soft. Squeeze them out of
their skins to use—they’re great spread on bread or mashed into potatoes.
Refried Beans
14¢ per serving
Refried beans make a perfect base for a Breakfast Burrito or 5-Layer Dip, and
they're even great as a spreadable sauce for Personal Pizza. You can buy
canned refried beans—just check the ingredients to make sure there’s no
cheese or weird ingredients you don’t want to eat. Homemade tastes so much
better! SERVES 3
ALLERGY FRIENDLY
GOOD FOR SHARING
ONE POT
SAVE FOR LATER

¼ onion, finely diced, or 1 teaspoon onion powder
Salt
1 garlic clove, minced, or ½ teaspoon garlic powder
½ to 1 teaspoon chili powder
1 (15-ounce) can pinto beans or black beans, drained and rinsed
1 tablespoon freshly squeezed lime juice (optional)
1. Heat the olive oil in a skillet over medium heat. Add the onion and a pinch
of salt, and sauté for about 3 minutes, until the onion is soft. Stir in the
garlic and chili powder, and sauté for 1 to 2 minutes more.
2. Stir in the pinto beans, and cook for about 2 minutes to heat them through.
3. Using a fork or potato masher, mash the beans to your desired
consistency. Stir in the lime juice (if using) and season to taste with
pepper. Taste, and add more salt and pepper as needed. Store in an airtight
Simple Barbecue Sauce
17¢ per serving
Yes, you can buy barbecue sauce, but why not make your own from simple
ingredients so you’ll know exactly what’s in your food? Heating the sauce is
optional, so you can still make this if you don’t have a stove or microwave—
but cooking briefly does bring the flavors together better. MAKES ABOUT 1
CUP
ALLERGY FRIENDLY
DORM ROOM FRIENDLY
GOOD FOR SHARING
ONE POT
SAVE FOR LATER
⅔ cup ketchup
⅓ cup apple cider vinegar
¼ teaspoon garlic powder (optional, but highly recommended)
Pinch red pepper flakes, or to taste
In a medium saucepan, stir together the ketchup, vinegar, brown sugar, soy
sauce, garlic powder (if using), and red pepper flakes. Bring to a simmer over
medium-low heat, and cook for about 5 minutes. Alternatively, stir together
the ingredients in a microwave-safe bowl, cover, and heat on high power for
1 minute. Let cool. Store in an airtight container in the refrigerator for up to 1
week.
PRO TIP: For a smoky flavor, add 1 to 2 teaspoons smoked paprika and/or a few
drops of liquid smoke.
Garlic Butter
35¢ per serving
Spread this on toast, or make a garlic loaf by spreading it on a baguette and

baking it in the oven. Top it with grated vegan cheese if you want to go big.
If you have some on hand, spread a little on your bread when making
Bruschetta. MAKES ¼ CUP
ALLERGY FRIENDLY
DORM ROOM FRIENDLY
NO COOK
ONE POT
SAVE FOR LATER
¼ cup coconut oil or vegan margarine, softened

2 teaspoons garlic powder or 4 small garlic cloves, minced
4 teaspoons nutritional yeast (optional)
Large pinch salt
In a small bowl, stir together the coconut oil, garlic powder, nutritional yeast
(if using), and salt. Store in an airtight container in the refrigerator. If you
used fresh garlic, it will keep for up to 2 weeks. It will keep for a while
longer if you used garlic powder.
Per Serving (1 tablespoon) Calories: 134; Protein: 2g; Total fat: 14g; Saturated fat:
Parm Sprinkle
22¢ per serving
This cheesy-crunchy topping is great sprinkled on pastas or soups. It’s

particularly nice on Creamy Potato-Cauliflower Soup, Meatball Subs, Caesar
Salad, Lasagna Casserole, and Eggplant Parmesan. You can switch it up
every time by using whatever nuts or seeds you like. In fact, if you use
ground almonds or hemp seeds, you don’t need a blender. MAKES ABOUT ½
CUP
ALLERGY FRIENDLY
GOOD FOR SHARING
NO COOK
ONE POT
SAVE FOR LATER
½ cup seeds or nuts, such as sunflower, pumpkin, sesame, or hemp seeds, or

walnuts, cashews, or almonds
¼ cup nutritional yeast
Pinch salt
In a small blender or clean coffee grinder, pulse the seeds or nuts until
crumbly. Add the nutritional yeast and salt, and pulse a few more times. Store
in an airtight container at room temperature for up to 1 week.
Sour Cream
20¢ per serving
This won’t taste exactly like sour cream, but it fits the bill in terms of flavor
and texture to scoop on things like Burrito Bowls and Sweet Potato
Quesadillas. MAKES ABOUT 1 CUP
GOOD FOR SHARING
NO COOK
ONE POT
SAVE FOR LATER
8 ounces silken tofu, or 1 cup plain nondairy yogurt, or 6 ounces firm tofu plus 2
tablespoons water
1 teaspoon onion powder
⅛ to ¼ teaspoon salt, plus more as needed
In a small blender or food processor, combine the tofu, lemon juice, olive oil,
vinegar, onion powder, garlic powder, and salt. Purée until smooth and
creamy. Taste and add more salt as needed. Store in an airtight container in
the refrigerator for up to 1 week.
Simple Syrup
12¢ per serving
Maple syrup is often used in vegan recipes to replace honey for sweetness
and binding, and sometimes to replace some of the oil, so you’ll see it in
recipes like Spiced Cranberry-Almond Granola and Lemon-Blueberry Oat
Squares. If you can’t or don’t want to shell out for maple syrup, make simple
syrup instead. If available, a dark variety of sugar works best here for flavor,
color, and texture. MAKES ABOUT 1 CUP
ALLERGY FRIENDLY
DORM ROOM FRIENDLY
ONE POT
SAVE FOR LATER
¾ cup water
¾ cup packed dark brown sugar, granulated sugar, unrefined coconut sugar, or
muscovado sugar
In a small saucepan, bring the water to a light boil over medium heat. Add the
brown sugar, and stir to dissolve. Reduce the heat to low and simmer for a
few minutes, or longer if you want a thicker syrup. Alternatively, put the
water in a microwave-safe container and heat it on high power for 2 minutes.
Stir in the sugar and let sit. Or, boil the water in a kettle and combine it with
the sugar in a small heat-proof bowl. Let stand for a few minutes. Store in an
airtight container in the refrigerator or at room temperature for up to 2 weeks.
PRO TIP: Look for maple extract in the baking aisle, and add a drop or two to give
the syrup a maple flavor.
Per Serving (1 tablespoon) Calories: 27; Protein: 0g; Total fat: 0g; Saturated fat: 0g;
Chocolate Icing
6¢ per serving
Whip together a single serving of this delicious topping to drizzle on a

Microwave Brownie Mug Cake or over Nice Cream or Overnight Oats.
SERVES 1
ALLERGY FRIENDLY
DORM ROOM FRIENDLY
NO COOK
ONE POT
1 tablespoon unsweetened cocoa powder

1 tablespoon sugar
2 teaspoons nondairy milk
In a small bowl, stir together the cocoa powder and sugar. Slowly add the
milk, 1 teaspoon at a time, stirring to bring the icing together.
SUBSTITUTION TIP: Swap carob powder for the cocoa powder. It doesn’t taste
like chocolate, but it has a similar vibe and more calcium and natural sweetness than
cocoa.
12g; Fiber: 2g
Vanilla Icing
13¢ per serving
Spread this delicious sweet icing on Carrot Cake, or drizzle a bit on a

Cinnamon Bun Mug Cake or Pumpkin Spice Cookie. MAKES ABOUT ½
CUP
ALLERGY FRIENDLY
DORM ROOM FRIENDLY
NO COOK
1 tablespoon coconut oil or unsalted vegan margarine, softened

¾ cup powdered sugar or ½ cup granulated sugar plus ¼ cup cornstarch, plus
more as needed
1 tablespoon nondairy milk
½ teaspoon vanilla extract (optional)
In a medium bowl, stir together the coconut oil, powdered sugar, milk, and
vanilla (if using) until smooth. Add more powdered sugar as needed, 1
tablespoon at a time, to get a spreadable consistency.
Cooking & Food Prep Techniques
Cooking Techniques
Food is transformed by four forces: heat, time, salt, and acid. We create a
variety of textures by working with each on its own or in combination. The
following various cooking techniques are ways of using those four forces in
different ways, and sometimes using oil to protect the food and concentrate
the flavor. These methods are listed in order of lowest nutritional impact to
highest.
MASSAGE: Foods sometimes like a little spa treatment. Rubbing a
sprinkle of salt into vegetables with your clean hands softens their flavor
and texture. It works best with sturdy greens such as kale, collards, and
chard.
MARINATE: Letting foods sit in a dressing or sauce allows the flavors to
meld. Marinating is great for grains and beans since they’re naturally a bit
bland and absorb the flavors around them. Acids are often used in
marinades because they help soften foods more quickly and accentuate
the flavors. Acids are particularly helpful in marinating mushrooms, as
they help break down the compounds that may act as toxins in raw white
mushrooms.
WILT: This technique slightly softens a vegetable without fully cooking
it. You can wilt greens, fresh herbs, and other vegetables by massaging or
by stirring them into a warm dish at the very end of cooking.
STEAM: This technique helps retain nutrients since the water doesn’t
come in direct contact with the food. You can steam vegetables in a
basket above a pot of boiling water or in a more simplified way with the
vegetables right in the pot with a small amount of water at the bottom.
You can also steam in the microwave by putting vegetables in a bowl
with a small amount of water. Steaming should be done with a lid to trap
the circulating steam, which is what cooks the vegetables.
BOIL: Here, food is cooked in direct contact with boiling water. You can
boil vegetables, grains, or beans. Contact with water means some
nutrients will seep into it. You can still get those nutrients if you eat the
broth as a soup or use it in a sauce.
STEEP: Similar to boiling, in this cooking technique, the food is in direct
contact with water. The difference is that, after bringing the water to a
boil, the heat is turned down so the water simmers just below a boil. By
the time the food is cooked, it should have absorbed all the liquid. You
can steep beans or vegetables, but this method is most often used to cook
grains. It also involves a specific ratio of water to the food you’re
cooking. For grains, it’s usually two times the volume. For beans, it’s
usually three times the volume. For vegetables, it’s about half the volume.
BAKE: This is done in an oven, with no added liquid or oil. Vegetables
are usually baked whole so the skin protects them from the dry heat.
Water evaporates from the food, so the flavor is concentrated.
STEAM-BAKE: This requires baking food in the oven with some water in
a tray, either with the food or underneath it. It’s different from pure baked
food because the cooking is partially done by steaming, and the water
won’t evaporate from the food as much, so the flavor isn’t as
concentrated. It takes less time to cook the same food at the same
temperature since the steam helps cook the food.
ROAST: This is also done in an oven, but with a coating of oil to protect
cut vegetables and other foods from drying out. Think of it like sunscreen
for your veggies. Grilling vegetables on an indoor or outdoor grill should
be done with similar prep—using oil or other liquid marinade.
BAKING/ROASTING PRECOOKED VEGETABLES: If you want to save
time, cook vegetables before baking or roasting them. Vegetables
marinated in a dressing with a pinch of salt for a few hours will cook
much faster in the oven. You can also boil or steam them until mostly
cooked, then season them before baking or roasting to crisp the outside.
TOAST: Like bread in a toaster, this uses dry heat at a higher temperature
than regular baking, so food cooks in a shorter time. Dry-toast nuts and
seeds in an oven or toaster oven, or in a small skillet on the stove top.
You can also dry-toast whole grains in the pot before steeping, to make a
pilaf.
SAUTÉ/FRY: This is done in a pan on the stove top. The temperature
used is higher than baking, so it takes less time. It’s also usually done
with oil, since foods burn easily on dry heat at higher temperatures.
WATER-SAUTÉ: This is similar to steaming, but it is done without a lid
so the main cooking is with dry heat, not steam. Because the water
evaporates fairly quickly, the flavor is more concentrated. You can also
water-sauté using vegetable broth or wine for a richer flavor.
STIR-FRY: The specific technique to stir-frying involves heating a wok
or large skillet over high heat, adding oil and vegetables at the same time,
and stirring them constantly to prevent burning. Once the vegetables are
lightly cooked, a small amount of water is added to the wok, while still at
high heat, and stirred until it evaporates. This finishes the cooking with a
light steaming. The time in the pan for a stir-fry is very short, so it’s best
used for vegetables that aren’t too starchy.
Cooking Grains
Cooking whole grains is really easy: Put 1 cup of grains in a pot with 2 cups
of water and a pinch of salt, and let them simmer until soft. The cooking time
depends on the grain, as per the following chart.
The only exception is couscous: Put it in a bowl, then pour enough
boiling water over the couscous to submerge it. Cover it with plastic wrap
and let it sit for 5 to 10 minutes. Uncover and fluff with a fork.
GRAIN COOKING TIMES

10 MINUTES 20 MINUTES 30 MINUTES 40 MINUTES 50 MINUTES
kasha (toasted buckwheat
brown rice) (untoasted) quinoa steel-cut oats barley
brown rice (long
white rice and short grain)
Food Prep
When preparing food for cooking, there are certain words you’ll see in
recipes to describe how to cut things. Here are the main terms you’ll see in
this book and elsewhere.
CHOP: I use this term to mean cutting a food into medium-size chunks.
They can be any shape and really whatever size you like. I tend to go with
slightly smaller than bite-size. The larger the chunks, the longer they take
to cook.
CUBE: This is cutting food into cubes. I know, chefs can get pretty
complex in their terminology.
DICE: Dice can be different sizes, but generally smaller than when the
directions say to “cube.” For example, you might cut a squash into 1-inch
cubes for cooking in a soup or roasting, but you’d cut a cucumber into ¼-
inch dice to mix into guacamole.
HALF-MOON: If you cut carrot coins, lay them flat, and cut them in half
across the middle you wind up with pieces that look like half-moons.
GRATE/SHRED: Tearing the food into shreds gives a different texture
from any cutting technique. They can be larger shreds (like for carrots) or
smaller shreds (like for ginger).
JULIENNE OR MATCHSTICK: This refers to cutting food into thin
strips, like matchsticks. The easiest way to do this is to start with slices,
then cut those slices into strips. It’s helpful to use a very sharp knife.
MINCE: This means to chop very finely—into pieces as small as you can
make. This is most often used for garlic, ginger, and fresh herbs.
PRESS: Mostly used for garlic, it’s when you put it through a garlic press
and basically turn it to mush.
PURÉE: This means to blend food to a smooth consistency. You usually
do this with a blender or food processor. If you don’t have one, you can
sometimes get away with simply mashing.
SLICE: This word can be used pretty freely in the kitchen.
Measurement Conversions
VOLUME EQUIVALENTS (LIQUID)
US STANDARD US STANDARD (OUNCES) METRIC (APPROXIMATE)
2 tablespoons 1 fl. oz. 30 mL

¼ cup 2 fl. oz. 60 mL
½ cup 4 fl. oz. 120 mL
1 cup 8 fl. oz. 240 mL
1½ cups 12 fl. oz. 355 mL
2 cups or 1 pins 16 fl. oz. 475 mL
4 cups or 1 quart 32 fl. oz. 1L
1 gallon 128 fl. oz. 4L
VOLUME EQUIVALENTS (DRY)
US STANDARD METRIC (APPROXIMATE)
⅛ teaspoon 0.5 mL
¼ teaspoon 1 mL
½ teaspoon 2 mL
¾ teaspoon 4 mL
1 teaspoon 5 mL
1 tablespoon 15 mL
¼ cup 59 mL
⅓ cup 79 mL
½ cup 118 mL
⅔ cup 156 mL
¾ cup 177 mL
1 cup 235 mL
2 cups or 1 pint 475 mL
3 cups 700 mL
4 cups or 1 quart 1L
½ gallon 2L
1 gallon 4L
OVEN TEMPERATURES
FAHRENHEIT (F) CELSIUS (C) (APPROXIMATE)
250°F 120°C
300°F 150°C
325°F 165°C
350°F 180°C
375°F 190°C
400°F 200°C
425°F 220°C
450°F 230°C
WEIGHT EQUIVALENTS
US STANDARD METRIC (APPROXIMATE)
½ ounce 15 g
1 ounce 30 g
2 ounces 60 g
4 ounces 115 g
8 ounces 225 g
12 ounces 340 g
16 ounces or 1 pound 455 g
Resources
Books
Eat and Run: My Unlikely Journey to Ultramarathon Greatness by Scott Jurek
Eating Animals by Jonathan Safran Foer
How Not to Die by Michael Greger
Vegan for Her by Virginia Messina and J. L. Fields
Vegan for Life by Jack Norris and Virginia Messina
Cookbooks
Frugal Vegan by Katie Koteen and Kate Kasbee
Minimalist Baker’s Everyday Cooking by Dana Shultz
Oh She Glows Every Day by Angela Liddon
Salad Samurai by Terry Hope Romero
Vegan Pressure Cooking by J. L. Fields
Movies
Cowspiracy
Earthlings
Eating Our Way to Extinction
Mission: Blue
Vegucated
Websites
FINDINGVEGAN.COM: Browse vegan food porn and click through for recipes.
Like an Instagram feed or Pinterest board, guaranteed to be 100 percent vegan.
HAPPYCOW.NET: Find restaurants and health food stores around the globe, with
reviews and photos. They also have an app.
NUTRITIONFACTS.ORG: Short videos reviewing nutrition studies and explaining

the implications in a relatable and entertaining way; narrated by Dr. Michael Greger.
VEGANHEALTH.ORG: Thorough critical reviews of current nutrition studies, with

conclusions and recommendations for vegans, maintained by Jack Norris, R. D.
THEVEGANCALCULATOR.COM: Calculate how much you’ve saved since
going vegan for the environment and the animals.
References
Animals
Davis, John. “Gandhi—and the Launching of Veganism.” Accessed
November 21, 2018. https://vegsource.com/john-davis/gandhi---and-the-
launching-of-veganism.html.
Farm Sanctuary. “Factory Farming.” Accessed November 21, 2018.
https://www.farmsanctuary.org/learn/factory-farming/.
Hall, Lee. “Bringing Social Justice to the Table.” Speech presented on July
22, 2004. https://friendsofanimals.org/news/bringing-social-justice-to-the-
table/.
Budget
Ozar, Jessica. “The Cost of Being an Omnivore, Vegetarian, Vegan: The
Winner Is...” Accessed November 21, 2018. https://centsai.com/cost-of-
living-blogs/the-cost-of-being-an-omnivore-vegetarian-vegan-the-winner-is/.
Poppick, Susie. “Here’s How Much Money Vegetarians Save Each Year.”
Accessed November 21, 2018. http://time.com/money/4066188/vegetarians-
save-money/.
Environment
Cowspiracy. “The Stats.” Accessed November 21, 2018.
http://www.cowspiracy.com/facts/.
“‘Livestock’s Long Shadow: Environmental Issues and Options.” FAO.
Rome. 2006 http://www.fao.org/docrep/010/a0701e/a0701e00.htm.
Health
Bradbury, K. E., F. L. Crowe, P. N. Appleby, J. A. Schmidt, R. C. Travis, and
T. J. Key. “Serum Concentrations of Cholesterol, Apolipoprotein A-I, and
Apolipoprotein B in a Total of 1694 Meat-Eaters, Fish-Eaters, Vegetarians,
and Vegans.” European Journal of Clinical Nutrition 68, no. 2 (February
2014): 178–84. http://www.ncbi.nlm.nih.gov/pubmed/24346473.
Craig, Winston J. “Health Effects of Vegan Diets.” The American Journal of
Clinical Nutrition 89, no. 5 (May 2009): 1633S.
https://doi.org/10.3945/ajcn.2009.26736N
Norris, Jack, RD. “Tips for New Vegans.” Accessed November 21. 2018.
https://veganhealth.org/tips-for-new-vegans/.
NutritionFacts.org. “Plant-Based Diets.” Accessed November 21, 2018.
https://nutritionfacts.org/topics/plant-based-diets/.
Physicians Committee for Responsible Medicine. “Health Topics.” Accessed
November 21, 2018. https://www.pcrm.org/health-topics.
Karma
Johnson, Julian. “Karma and the Vegetable Diet.” Accessed November 21,
2018. http://www.spiritualsatya.com/karma-and-the-vegetable-diet/.
Social Justice
Oppenlander, Richard, Dr. “The World Hunger-Food Choice Connection: A
Summary.” Accessed November 21, 2018.
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connection-a-summary/.
About the Author
Heather Nicholds is a certified holistic nutritionist who helps newly minted

vegans (or veg-curious) fill their plates and nourish their bodies with easy,
wholesome, and delicious plant-based meals. Her focus is on making it
happen—clarifying practical strategies, bringing flavor and fun to everyday
meals, and making it all work even when we’re busy. Heather is a YouTube
video personality, and has been a speaker at BlogHer Food and Toronto
VegFest, and featured on Shape.com, Lifehack, CureJoy, One Green Planet,
Huffington Post, and Greatist.

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Cooking & Food Prep Techniques

Eating vegan in college doesn’t have to be challenging or

KEY NUTRIENTS FOR VEGANS

Living Your Best Vegan Life

New Surroundings, New Tools

NECESSARY TOOLS (If You Have Kitchen Access or a Hot

NICE TO HAVE EQUIPMENT

Stocking Your Pantry

NAVIGATING THE GROCERY STORE

WORKING THE MEAL PLAN

About the Recipes

We often hear the saying that breakfast is the most important

1 cup canned pumpkin purée

FOR THE OATS (5 SERVINGS)

FOR PB&J OATS (1 SERVING)

FOR CHOCOLATE-RASPBERRY OATS (1 SERVING)

FOR CARROT CAKE OATS (1 SERVING)

FOR APPLE-CINNAMON OATS (1 SERVING)

FOR MOCHA-BANANA OATS (1 SERVING)

TO MAKE THE OATS

DORM ROOM FRIENDLY

½ cup rolled oats

½ cup coconut oil or vegan margarine, melted

1. Preheat the oven to 350°F.

1. Preheat the oven to 350°F.

2½ cups nondairy milk

1. In each of 5 single-serving jars or containers, combine ½ cup milk, 1

Avocado toast is a simple and satisfying breakfast alternative to peanut butter

1. Place a large skillet over medium heat.

½ cup nondairy milk

1. If baking, preheat the oven or toaster oven to 350°F.

GOOD FOR SHARING

1 teaspoon olive oil

Olive oil, for preparing the muffin tin

1 potato, scrubbed or peeled and grated

¼ cup Refried Beans (see headnote)

Warming, flavorful, and requiring only a single pot, soups and

2 carrots, peeled and chopped

1 (28-ounce) can crushed, diced, or whole peeled tomatoes, undrained

1 to 2 teaspoons olive oil

6 to 7 ounces firm or extra-firm tofu

6 to 7 ounces firm or extra-firm tofu

Ramen noodles are a classic student meal because they’re inexpensive.

FOR THE CREAMY PEANUT BROTH

FOR THE RAMEN

LOADED RAMEN ADD-INS (OPTIONAL)

TO MAKE THE CREAMY PEANUT BROTH

This is a twist on potato-leek soup, with a nutritional boost from cauliflower.

1 teaspoon olive oil

1 teaspoon olive oil or coconut oil

1 to 2 teaspoons olive oil

1 teaspoon olive oil

1 teaspoon olive oil

1 to 2 teaspoons olive oil

GOOD FOR SHARING

1 to 2 teaspoons olive oil

1 teaspoon olive oil