Whether you need a Meatless Monday option, something to warm you up on a cold day, or just want to try getting in some better nutrition (better be plant-based!) but don’t know where to start THESE RECIPES are awesome! Looking for more? Make sure to check out Kathy and Bruce’s new book Clean Protein: The Revolution that will Reshape Your Body, Boost Your Energy – and Save the Planet by Kathy Freston and Bruce Friedrich.
SMOKY WHITE BEAN CHOWDER*
Credits: (excerpted from The 30-Day Vegan Challenge)
By Colleen Patrick-Goudreau
MAKES 4 SERVINGS
You will love the flavors and simplicity of this thick chowder, perfect for any day of the week, any season of the year.
1 tablespoon nondairy butter, olive oil, or water for sautéing
1 medium yellow or white onion, chopped
6 garlic cloves, minced
3 stalks celery, diced
3 medium carrots, peeled and diced
2 bay leaves
2 1/2 cups vegetable stock, or 2 1/2 cups water mixed with a veggie bouillon cube
2 large yellow waxy potatoes, like Yukon Gold, peeled and diced
1 cup plain soy creamer or 1/2 cup canned coconut milk mixed with 1/2 cup water
3 cups or 2 (15-ounce) cans navy, great northern, or cannellini beans, drained and rinsed
1/2 to 1 teaspoon liquid smoke
1/2 teaspoon smoked paprika or hot or sweet paprika
Red chili flakes, optional
Salt and black pepper, to taste
Extra stock or creamer, as needed
Parsley and shredded carrots, for garnish
Plant-based bacon for garnish, chopped, optional
Heat the butter, oil, or water in a large pot over medium heat. (KF: If you want to go oil-free, you could also sauté the veggies in a dry pot rather than with water.) Add the onion and garlic, and sauté until they are softened and slightly caramelized, about 4 minutes. Stir in the celery and carrots. Add the bay leaves, stock, and potatoes. Cover and simmer until the potatoes are soft, about 20 minutes. Stir the soup every 4 or 5 minutes.
Remove from the heat and mash using a potato masher, breaking up the potatoes a bit. Alternatively, you can use an immersion blender, but don’t completely purée. The final soup should be thick and chunky.
Add the creamer, beans, liquid smoke, paprika, red chili flakes (if using), and salt and pepper. Return to the heat and simmer, uncovered, for another 15 minutes.
The finished soup should be chowder thickness. If it is too thin, simmer uncovered for 10 minutes more. If it is too thick, add a small amount of stock or creamer to thin it. Garnish with parsley, shredded carrots, and plant-based bacon, if using. Serve with Saltine crackers.
Credit: By Mark Bittman, acclaimed food journalist, fellow at the Union for Concerned Scientists, cookbook author
MAKES 4 SERVINGS
KF: Mark and I became friends when we realized we both love martinis and plant-based food, as well as having the shared belief in “progress, not perfection.” As in, do what you can to make an impact on your health and the environment, but don’t make yourself or anyone else crazy! I love how this recipe—like all of his recipes —is simple and without fuss. Because Mark is known as “the minimalist,” he doesn’t give super detailed instructions, but rather loose guidelines and measurements. So adjust according to your taste!
Crumbled tofu, cooked until nearly all the water is driven out, produces a result that is very similar to ground meat and that takes on the flavor of whatever was cooked with it.
2 tablespoons olive oil
1 small onion, chopped
3 garlic cloves, minced
Salt to taste
Black pepper to taste
2 blocks firm tofu (Ashley tip: choose organic)
1 tablespoon chili powder
1 teaspoon ground cumin
1/8 teaspoon ground cinnamon
1 teaspoon cider vinegar
Chopped fresh cilantro for garnish
Chopped green onions for garnish
Heat the oil in a large skillet over medium-high heat. Add the onion and garlic, and sprinkle with salt and pepper, stirring occasionally, until the vegetables soften, 3 to 5 minutes.
Crumble the tofu by hand into the pan. Cook, stirring and scraping the bottom of the skillet occasionally and adjusting heat as necessary, until the tofu browns and crisps as much or as little as you like, anywhere from 10 to 30 minutes.
Sprinkle with the chili powder, cumin, and cinnamon. Cook, stirring and continuing to scrape any browned bits from the bottom of the pan until the mixture is fragrant, 1 to 2 minutes. Stir in the vinegar and salt to taste. Remove from the heat and garnish with cilantro and green onions. Serve with warm corn tortillas or over rice.
*All recipes excerpted from Clean Protein: The Revolution that will Reshape Your Body, Boost Your Energy – and Save the Planet by Kathy Freston and Bruce Friedrich. Copyright © 2018 by Lime Tree Productions, Inc. and the Good Food Institute.