Un-Recipes = Super Quick Plant-Based Food Strategies

An Un-Recipe is a simple formula to make delicious food.  As you cook, taste it!  Add more seasoning if needed..  Experiment with changing the ingredients.  

When selecting ingredients (e.g. pasta sauce), ideally select vegan, low fat, low sugar, low salt!

Veggie Burger

Microwave, eat with whole grain tortilla or bread, onion, tomato, salsa, hummus, …

Lentil Tacos

2 cups water per cup lentils.  Boil 20 minutes.  Add a packet of taco seasoning.  Serve over brown rice, whole grain tortillas, blue chips, salad, cabbage ...

Whole Grain Pasta

Boil whole grain pasta 10 minutes.  Enjoy w/ marinara sauce.  Sprinkle nutritional yeast!  Mix in roasted veggies (garlic, onion, pepper, …) or leftover veggies.

Sweet Potatoes

Pierce, bake 400 degrees for 40 minutes.  Eat them alone.  OK or add a little vegan butter, hummus, black beans, ...

Vegetable Bean Soup

Add veggies to pot e.g. garlic, onions, peppers, celery, carrots.  Add vegetable stock, vinegar, cooked beans.  Add Italian spices, bay leaf, adobo seasoning.  Scoop ⅓ into a blender and blend.  Return to soup.

Beans & Grains

Boil brown rice, quinoa, or other whole grain for 20-40 minutes.  Drain.  Add cooked beans.  Season with salsa, cumin, chili powder, adobo.  

Veggie and Bean Quesadillas

Heat whole grain tortilla in nonstick skillet.  Add fat-free refried beans.  Top with chopped veggies (tomato, bell pepper, spinach, onion, cilantro, red cabbage…).  Add salsa, lime juice, hummus, ....  Nutritional yeast if you like.  Fold and enjoy.

Lentil Curry

2 cups water per cup lentils.  Add chopped onions, garlic, peppers, ginger.  Boil 20 minutes.  Turn off heat, add soymilk & curry powder & adobo to taste.