21 Plant-Based Recipes for #MeatlessMonday

Plant-based foods are great for a healthy, non-deficient, nutrient-dense diet. Even if you’re used to a carnivorous diet, an easy way to start to implement more plant-based foods into your normal routine is to do #MeatlessMondays by going meatless at least once a week. Check out my favorite 21 vegetarian recipes below for some healthy and hearty meatless meals.

For a further and more in-depth look at what a plant-based diet is, and it’s benefits are, check out our blog on Going Plant-Based: What You Need to Know.

Breakfast

Chickpea Flour Pancakes

• 1 cup Chickpea flour (or besan/garbanzo flour)
• 1 cup water
• 1 tsp turmeric powder 
• 1/2 tsp salt 
• 1/2 tsp pepper 
• 3 spring onions
• 1/2 red chili, mild
• 1 tbsp olive oil (ghee would be perfect here, but not vegan)
• 1/2 tsp red chili flakes (I highly recommend this)
• Optional
• 1 bell pepper
• 1/2 cup peas

Add the flour, water, turmeric, salt, pepper and chili flakes (if using) to a mixing bowl and give it a quick blend using a fork or an immersion blender Leave it to settle for a few minutes while you heat up a tbsp of oil or ghee in a non-stick pan. The batter needs to look very runny!

Dice the veggies finely and add them to the mixture.

Use a tissue or similar (a spray oil would work wonders here) to ensure the bottom of the pan is coated well in oil. Add about a ladle of the mixture and veggies when the pan is hot – a medium heat should be just right. Cook for about 3 minutes – the mixture will quickly start to firm. If you’re using two pans, you can make two pancakes at the same time.

Make sure you use a large pan (or pans) here, you’re aiming for thin pancakes. They’re MUCH easier to handle! Use a large spatula to help you flip the pancakes, adding more oil underneath if necessary. After another 2-3 minutes your pancake will be ready! Keep it somewhere warm while you repeat with the second pancake, adding more oil when necessary.

Done! Add your desired toppings and enjoy. Eat these pancakes warm – don’t let them get cold!

Servings: 4

Calories: 253 kcals, Total Fat : 10 gms, Total CHO : 33.8 gms, Protein: 10.1 gms

Breakfast Homefries

• 3 russet potatoes, scrubbed
• 1 onion, thinly sliced
• 4 teaspoons soy sauce
• 1/2 teaspoon paprika or chili powder
• 1/4 teaspoon black pepper
• 5 – 6 cherry tomatoes, cut into quarters (optional)
• 2 green onions, thinly sliced (optional)

Cut potatoes into 1/2″-cubes and steam until just tender, about 10 minutes. Remove from heat and set aside.

Heat 1/4 cup water in a large nonstick skillet and add onion. Cook, stirring frequently, until the water has evaporated and onion begins to stick to the pan. Scrape the pan as you add another 1/4 cup water, then cook until onion once again begins to stick. Repeat this process until onion is very brown and sweet. This will take about 15 minutes.

Add potatoes to onion and sprinkle with soy sauce, paprika or chili powder, and black pepper. Cook, turning gently with a spatula, until potatoes are golden brown. Garnish with tomatoes and green onions, if using.

Servings: 4

Appetizers & Salads

Red Cabbage Salad with Pears and Walnuts

• 1 Tbs. plus 1/2 tsp. red wine vinegar
• 1 Tbs. grape seed oil
• 2 tsp. pomegranate syrup
• 1 tsp. Dijon mustard
• 1/2 head red cabbage, cut in half, cored, and very thinly sliced (4 cups)
• 1 Bartlett pear, cored and sliced
• 1/2 cup toasted walnut pieces
• 1/3 cup thinly sliced red onion

1. Whisk together vinegar, oil, pomegranate syrup, and mustard in small bowl. Set aside. 
2. Toss together cabbage, pear slices, walnuts, and red onion in serving bowl. Add dressing, and toss to coat. Season with salt and pepper, if desired.

Servings: 6

Per 1-cup serving: Calories: 125, Protein: 2g, Total fat: 9g, Saturated fat: 1g, Carbs: 125g, Cholesterol: mg, Sodium: 34mg, Fiber: 3g, Sugars: 6g

Cold Peanut Noodle Salad with Tofu & Red Pepper

• 12 oz. extra firm tofu, drained and cut in ½ inch dice
• 4 Tlbs. reduced sodium Tamari sauce* (or soy), divided 2+2
• 8 oz. Quinoa spaghetti style pasta or linguine
• 2 large red bell peppers, sliced very thin and in 2 inch segments
• 3 green onions julienned and cut in 2 inch segments
• 1/3 cup creamy organic plain peanut butter (no additives)
• 1/3 cup low sodium vegetable or chicken flavored broth
• 1 Tlb. rice vinegar* or white wine vinegar
• 2 tsp. Chinese chili-garlic sauce*
• 2 Tlb. chopped fresh ginger
• 1 tsp. sesame oil

Place all ingredients in a heavy duty blender, and blend until creamy and smooth. (Follow manufacturers instructions for crushed ice or milkshake). Pour into a bowl and freeze for a few hours. Serve.

In a large salad bowl, toss the drained and diced tofu in 2 Tlb. of the Tamari and set aside to marinate 10 minutes.

In a large pot, bring 3 qts. of water to a boil. Add pasta, and cook until al dente – about 6 minutes. Drain and rinse with cold water. Drain again and add pasta to tofu in salad bowl. Add sliced bell peppers and onion to noodles in bowl.

In a small blender combine 2 Tlb. remaining Tamari sauce, peanut butter, broth, chili-garlic sauce, ginger, and sesame oil. Blend until you have a pureed sauce. Pour over noodles, tofu and vegetables. Toss to coat all ingredients well. Serve.

Makes approx. 4 servings of 2 cups each

Per Serving: 393 calories, 17 ½ gm Pro, 47 gm Carb, 14 gm Fat, no cholesterol, 1020 mg Sodium (primarily from items noted with *)

Spinach Salad with Cilantro Cashew Dressing

• 10 cups baby spinach, or a large bunch of spinach, washed and dried  (approx. 10 ounces)
• 1cup cherry tomatoes or 2 large tomatoes, cut into wedges
• 1/4 cup canola or other vegetable oil (McDougallers use veggie broth and 1/4 teaspoon guar gum)
• 3 tablespoons fresh lime juice= 1 fresh lime
• 2 cloves garlic, minced or pressed
• 1/4 cup chopped cilantro
• 1/4 teaspoon salt, or to taste
• 2 tablespoons coarsely chopped raw cashews
• Baked Seasoned Tofu – 8 ounces

Stem and rinse the spinach. Spin or pat dry. Tear the large leaves into smaller pieces and leave the smaller leaves whole.

Arrange the spinach in a serving bowl or on a large platter. Top with the tomato. 

Put the cashews in the blender and pulse until they are powdered. Add the oil, lime juice, garlic, cilantro and salt and puree until smooth.

Cut the tofu into cubes or triangles. Just before serving, pour on the dressing and arrange the tofu on top. Toss well at the table and eat right away.

Sauces & Dips

Easy Bean Dip

• 1 15-ounce can black beans, drained and rinsed
• 1 cup salsa
• 1/2 teaspoon ground cumin (optional)

Options: add some jalapeño or other peppers for some spice

Combine all ingredients in a food processor or blender and process until smooth.

Fresh Tomato Sauce

• 1 box of POMI brand strained tomatoes (26 ½ oz) or 28 oz can of crushed tomatoes in sauce or 1 ½ lbs. fresh roma tomatoes tops removed and chopped 
• 3 garlic cloves chopped 
• 2Tlb. olive oil
• ½ cup sliced basil leaves (optional)
• Fresh salt and pepper

In a skillet warm oil and sauté chopped garlic. Add tomatoes and a pinch of salt & pepper. Bring to a boil reduce heat and cook stirring occasionally until moisture evaporates and sauce thickens enough to mound on a spoon, adding basil 10 minutes before it looks finished (about 20-30 minutes). Fresh tomatoes will take longer to reduce the liquid, about ½ hour to 45 minutes.

Makes: about 2 ½ cups

Per ½ cup: 75 calories, 1 ½ gm Pro, 6 gm Carb, 6 gm Fat, 110 mg Sodium, 3 ½ gm fiber.

Cashew Cheese

• 3/4 cup raw cashews
• 1/4 cup lemon juice (about 1 lemon)
• 2 TB water
• 3/4 tsp salt

Place cashews in a bowl or large jar and cover with 3 inches of water. Soak overnight (up to 24 hours).

Drain soaking liquid, rinse cashews, and puree in blender or food processor with remaining ingredients until smooth and creamy. 

Transfer to a container and cover. Let sit at room temperature ~12 hours or overnight, then transfer to the fridge where it will keep for about a week. Enjoy!

Soups & Stews

Cream of Broccoli Soup

• salt and pepper to your preference
• 8 cups vegetable broth
• 3 medium potatoes, chopped
• 2 large onions, chopped
• 2 cloves garlic, minced
• 2 carrots, chopped
• 1 celery stalk, chopped
• 1 bunch broccoli, chopped
• 1 tablespoon olive oil
• 1/2 tsp marjoram
• 1/2 tsp thyme
• 1/2 tsp basil

In hot oil, saute celery, onions and garlic until they become soft.

Throw all ingredients together into one pot. As soon as this reaches the boiling point, lower the heat and simmer for about an hour, or until you see that the potatoes are breaking up and are adding some creaminess to the soup.

Use seasonings based on your own preference.

Servings: about 7-8

Ethiopian-Style “Shrimp” and Sweet Potato Stew

• 1 cup water
• 1 cup chopped sweet onions
• 3 Tablespoons fresh chopped and seeded chilies (you choose the heat)
• 2 teaspoons minced fresh ginger
• 2 cloves garlic, minced
• 2 teaspoons ground cumin
• 1/4 teaspoon ground cinnamon
• 2 teaspoons red pepper flakes
• 3 fresh peeled and small-diced sweet potatoes (about 3 cups)
• 3 cups diced canned tomatoes
• 2 cups drained canned garbanzo beans
• 1 cup fresh, or frozen, thawed green beans (cut in 1-inch pieces)
• 1 ½-2 cups vegetable broth
• 1/2 cup peanut butter
• 2 cups vegan “shrimp”++ (baked Tofu works well)
• 1/2 cup chopped fresh cilantro or parsley

Put water, onion, chilies, ginger, and garlic in a large pot. Cook over high heat, stirring occasionally, for 5 minutes. Add cumin, cinnamon, and red pepper. Cook and stir for 1 minute. Add sweet potatoes, tomatoes, garbanzo beans, green beans, vegetable broth, and peanut butter. Bring to a boil, reduce heat and simmer for 30 minutes or until potatoes are tender. Stir in “shrimp” and cilantro and cook for 5 minutes.

Serve over steamed rice (preferably brown).

Note: If peanut butter is not desired, you may substitute ½ cup vegan cream cheese or ½  cup coconut milk.
++vegan “shrimp” can be found in Asian groceries, ordered from the web, or you can substitute cubed, smoked tofu.

Approx. Nutrition Analysis (not including rice): Total calories per serving: 325, Total Fat as % of Daily Value: 13%, Fat: 10 g, Dietary Fiber: 9 g, Protein: 10 g, Carbohydrates: 55 g, Calcium: 121 mg, Iron: 4 mg, Sodium: 1,048 mg

Curried Lentil Soup

• 1 cup dry lentils, rinsed
• 1 onion, chopped
• 2 celery stalks, sliced
• 4 garlic cloves, minced
• 1 teaspoon cumin seeds, or 1/2 teaspoon ground cumin
• 8 cups water or Vegetable Broth
• 1/2 cup dry couscous
• 1 cup crushed tomatoes
• 1 1/2 teaspoons curry powder
• 1/8 teaspoon black pepper
• 1 teaspoon salt, or to taste

Combine lentils, onion, celery, garlic, cumin, and water or broth in a large pot. Bring to a simmer, then cover loosely and cook until lentils are tender, about 50 minutes.

Stir in couscous, tomatoes, curry powder, and black pepper. Continue cooking until couscous is tender, about 10 minutes. Add salt to taste.

Main Dishes

Arame Saute

• 1/8 cup sesame seeds
• 1 cup dried arame
• 1 tablespoon coconut or canola oil
• 1 cup carrot, thinly sliced
• 1 cup broccoli stems, peeled and thinly sliced
• 1/2 cup daikon, thinly sliced
• 1/4 cup red onion, thinly sliced
• 2 tablespoons mirin
• 1 tablespoon brown rice syrup (Gluten-Free if you’re sensitive)
• 1 teaspoon gluten-free tamari
• 1/2 teaspoon ume plum vinegar

Options: Add some grilled marinated fish or tofu for a more hearty meal.

Toast the sesame seeds in a small dry heavy-bottomed skillet until golden and fragrant, about 2 minutes. Remove from the heat and set aside.

Soak the arame in 3 cups warm water for 20 minutes. Drain completely and set aside.

Warm the oil in a medium skillet over medium heat. Add the carrots, broccoli stems, daikon, and red onion and saute until just tender, about 3 minutes.

Mix the mirin, brown rice syrup, tamari and umeboshi vinegar in a small bowl. Pour over the vegetables in the skillet, add the arame and saute for 2 minutes to combine flavors. Serve topped with the sesame seeds.

Broccoli Latkes

• 1 pound broccoli, chopped into small pieces
• 2 pounds potatoes, scrubbed and cubed into small pieces
• 1 onion, peeled and finely chopped
• 3 cups water
• 1/2 teaspoon celery seed
• Salt and pepper to taste
• 1 Tablespoon oil

Cook all the ingredients (except the oil) in a large covered pot over medium heat for 20 minutes. Drain mixture. Mash ingredients together.

Heat oil in large non-stick frying pan over medium heat. Form 10 pancakes. Fry eight minutes on one side. Flip and fry for another five minutes on the other side. Serve Warm.

Serves: 5

Calories per serving: 216, Fat: 4 g, Total fat as % of Daily Value: 6%, Protein: 4 g, Carbohydrates: 43 g, Dietary fiber: 3.9 g

Corn & Tomato Tart

• 2 large eggs 
• 2 cups shredded low-fat Cheddar, or mixture of Cheddar and low-fat mozzarella 
• 1 cup corn kernels, preferably fresh (2 lg. or 3 med ears, roasted or microwaved) 
• 4 ounces diced mild green chilies 
• 1 teaspoon chili powder 
• 1 teaspoon ground cumin 
• 1 unbaked 9-inch pie shell (whole wheat, preferably)
• 2 ripe tomatoes, thinly sliced 
• 1/4 cup chopped cilantro, for garnish 
• 1 cup salsa

Options: Add sliced black olives and scallions to the filling for extra flavor (will add to fat and sodium values).

Preheat oven to 450 degrees.

Combine the eggs, cheese, corn, chilies, chili powder and cumin in a mixing bowl, and mix well. Pour the mixture into the pie shell, smoothing the top of the filling.

Bake for 25 minutes, or until the center is firm.

Remove from the oven, arrange sliced tomatoes attractively over the tart, sprinkle with cilantro, and serve with salsa, if desired.

Servings: 6

353 calories, 14.5 gm. Protein, 26 gm. Carbohydrate, 22 gm. Fat, (6.5 gm saturated), 82 mg Cholesterol, 483 mg sodium, 1.5 gm fiber

Healthy Directions Mushroom Risotto

• 2 Tlb. olive or canola oil
• 1 large fennel bulb, sliced finely
• 2 large shallots chopped 
• 1 oz. dried porcini mushrooms, soaked in 2 c hot water
• 1½ cups Arborio rice
• 1 cup dry white wine
• 2 cups vegetable broth + mushroom soaking broth w/o the sediment
• Black pepper freshly ground, to taste
• ¼ cup freshly grated parma-reggiano cheese
• ½ cup fresh flat leaf (Italian) parsley – chopped

oak mushrooms in hot water until rehydrated. Drain mushrooms, reserving soaking liquid & chop.

In a large skillet, heat oil over medium heat. Add fennel and shallots. Add mushrooms to skillet, with rice and sauté/toast for 3 minutes. Add wine and continue cooking & stirring until wine is absorbed. Add vegetable broth and reserved mushroom soaking liquid. Cover pan with lid between stirring.

Continue to cook, stirring frequently until all liquid is absorbed and rice is tender and creamy, about 20 minutes. Stir in parmesan cheese and remove from heat. Add parsley and serve.

Servings: 6

Per serving: 260 calories, 10 gm prot, 51 gm carb, 7 gm fat, 3 mg cholesterol, 245 mg sodium and 2 gm fiber.

Healthy Directions Stir Fried Sesame Tofu with Mushrooms

• 2 cups prepared brown rice
• 2 Tlb. sesame seeds- use black & white for good color
• ½ tsp. coarse sea salt
• 4 tsp. oil—use 2 tsp. each of sesame and peanut
• 1 Pkg (12 oz.) extra firm tofu, drained and cut in ½” cubes
• 1 cup vegetable broth divided (use good quality like Pacific, or Kitchen Basics) preferably reduced sodium.
• 1 tsp. Japanese chili garlic sauce (or to taste/heat desired)
• 2 Tlb. Hoisin sauce
• 1 Tlb. reduced sodium soy sauce
• 1 tsp cornstarch 
• 3 cups dried shitake mushrooms, rehydrated in hot water (or use 3 cups fresh-about ½ lb., sliced thin)
• 3 cups (approx. 1 lb.) thin vegetable sliced in 2 inch pieces- like green beans, zucchini, or asparagus.
• 4 green onions, sliced thin

Prepare brown rice. Soak mushrooms, if using dried. Combine sesame seeds & salt in a medium bowl & mix well. Toss tofu cubes in sesame mixture. In a large skillet (non-stick preferably) or wok, heat both oils until very hot, drop in tofu, reduce heat and cook until browned about 5-10 minutes. While tofu is cooking combine ½ cup vegetable broth with chili garlic sauce, Hoisin sauce, soy sauce, and cornstarch. Mix well. Remove tofu from skillet to a dish. Drain mushrooms. To skillet add mushrooms and vegetables. Sauté until browned, but still slightly crisp, about 6-8 minutes. If mixture is too dry, add remaining broth in small amounts so you are steam frying vegetables. Add green onions and sauce mixture. Cook about 1 additional minute. Add tofu and mix just until combined and cook 1 minute longer to warm. Serve immediately over rice.

Servings: 4 – about 1 cup each over ½ cup rice.

Per serving w/ rice: 350 calories, 18 gm Pro, 14 gm fat, 38 gm Carbs, 685 mg Sodium, 6 ½ gm fiber, no cholesterol. This dish is a good source of Iron and calcium

Healthy Directions Tofu Pesto Stir Fry

• 1 ½ cups Long grain Brown Rice
• 1 10 oz. pkg. Morinu Brand extra Firm Tofu or Tempeh
• 10 cloves garlic
• 1 Tlbs. vegetable oil, like olive or canola
• ¼ cup low sodium vegetable broth
• 24 oz. mixed frozen vegetables or fresh (try Asian mixed w Edamame)
• ¼ cup basil pesto
• 1 Tlbs. sodium reduced soy or Tamari sauce

Prepare rice according to package directions, or from scratch, or pre cooked. Chop garlic. Cut tempeh or tofu into bite size pieces. 

Microwave vegetables on full power in a microwave safe dish, for half of time called for on package. If using fresh vegetables clean, peel and cut into bite size pieces and microwave in a microwave safe dish for 3-4 minutes on full power, or until half done. 

In a medium size non-stick skillet, on medium heat sauté garlic and tempeh or tofu in vegetable oil, about 4-6 minutes. Do not overcook Add vegetable broth to pan. 

Drain vegetables and add to pan, along with pesto. 

Finish cooking until vegetables are tender crisp and all ingredients are combined and warmed, about another 5 minutes. Taste to check seasoning and add soy sauce if needed.

Serve over rice.

Makes: 8 servings

Healthy Directions Whole Wheat Pizza

Whole-wheat dough:

• 2 cups whole wheat flour
• 2 cups all-purpose flour
• ½ cup dry oats or corn meal
• 1 T + 1 ½ active dry yeast
• ¼ tsp salt
• 2 tsp honey
• 1 ½ cups warm water

Mix 1 cup each white and whole wheat flour, oats, yeast, and salt. Heat water to 125°F, then add honey. Gradually add water to dry mixture. Mix for two minutes. Add remaining flour, mixing well after each addition. Knead dough for 10 minutes. Spray with oil. Cover. Let rise in warm place until double. Punch down. Divide into equal parts. Roll and place in 7-inch pizza pans. Cover and let rise in warm place approximately 45 minutes. When covered with toppings, bake in hot over 425°F approximately 10 minutes. 

Use plain tomato sauce (like plain marinara tomato sauce, or freshly made) loaded with lots of dried spices like basil, thyme, oregano, etc. 

Get creative and use any of the following ingredients for toppings or create your own unique pizza recipe. We’ve provided a few regional ideas to get you started. Don’t be afraid to use leftovers or whatever is on the shelf or in the refrigerator. 

Toppings:

• Leftover grilled vegetables
• Fresh arugula
• Water cress
• Basil
• Grilled garlic
• Chopped fresh tomatoes
• Chopped canned (in juice not syrup) or fresh pineapple
• Fish (leftover salmon, canned tuna, etc.)
• Eggplant, sliced & cooked
• Spinach
• Sliced mushrooms
• Jalapenos, thinly sliced and/or chopped
• Radish, sliced
• Avocado, chopped
• Papaya, chopped or sliced
• Apples, sliced really thin (cinnamon-apple pizza!)

Variations on a theme:

Asian: Green onions, shrimp, Szechuan peppers, fish, bell peppers

Japanese: Japanese eggplant, edemame, mushrooms, fresh grated ginger, sushi, tofu, tempeh, garlic black bean sauce instead of tomato

Mexican: Cilantro, jalapeno, tomatoes, rice and/or beans, avocado, onion, or pico de gallo

Mediterranean: Olives, feta cheese, parmesan cheese, mozzarella, tomatoes, eggplant, cucumbers, yogurt-lemon-dill sauce, oregano

Seafood: Clams, tomatoes, garlic, baby bay shrimp, scallops, green peppers, white garlic cream sauce, or tomato base garlic sauce

Desserts

Vegan Cake

• 1 ½ cups flour
• ½ cup oil
• 1 cup sugar
• 1 ½ tsp baking soda
• ½ tsp salt
• 1 cup soy/rice milk (or water)
• ½ can freshly pureed Del Monte Light pears

Combine ingredients and bake at 375 for 30 minutes.

Variations:

Lemon cake: Add ¼ cup lemon juice in place of ½ of water/soy/rice milk
Orange cake: Add 1 cup orange juice instead of liquid and cup back sugar to ½ cup.
Torte: cut 1 or 2 apples into slices and lay them on top.  Sprinkle with cinnamon or sugar if you like.
Muffins: Bake in individual muffin cups for 20 minutes.

Vegan Pumpkin Tart with Pecan Crust

• 3/4 cup pecan halves
• 3/4 cup rolled oats
• 3/4 cup whole wheat pastry flour
• 1/2 teaspoon ground cinnamon
• 1 pinch salt
• 1/4 cup canola oil (save calories and fat by using applesauce instead)
• 3 tablespoons real maple syrup
• 1 cup soy milk
• 1/4 cup arrowroot powder or cornstarch
• 1 (15 ounce) can pumpkin puree
• 1/2 cup real maple syrup
• 1 tablespoon grated fresh ginger
• 1-1/2 teaspoons ground cinnamon
• 1/2 teaspoon salt
• 1/4 teaspoon freshly grated nutmeg
• 1/8 teaspoon ground cloves

Preheat oven to 375 degrees F. Spray a 9 inch pie plate. Spread nuts over a baking pan. Toast for 7-10 minutes on middle shelf, or until the smell of nuts fills the kitchen. Set aside 16 pecan halves for garnish.

Combine oats, flour, remaining pecans, 1/2 teaspoon cinnamon, and a pinch of salt in a food processor. Pulse until mixture becomes a coarse meal. Whisk together oil and 3 tablespoons maple syrup, and mix into dry ingredients to form a soft dough. Press mixture into pie plate. Crimp edges. Bake for 10 minutes, and set aside to cool.

Blend soymilk and arrowroot in the food processor until the arrowroot is completely dissolved and the mixture is smooth, about 15 seconds. Add pumpkin, 1/2 cup maple syrup, ginger, 1 1/2 teaspoons cinnamon, 1/2 teaspoon salt, nutmeg, and cloves; blend until smooth. Pour filling into crust, and smooth the top.

Bake for about 35 minutes, or until the crust is lightly browned and the outside inch of the filling is set. Don’t worry if the center is still soft; it firms up as the pie cools. Transfer pie to a wire the rack. Gently press toasted pecan halves into hot filling in 2 circles. Cool to room temperature, and then chill until set, about 3 hours. Serve chilled or at room temperature.

Servings: 8

Calories: 340, Fat: 15.6 g, Carbohydrates: 47 g, Protein: 6.9 g

Berry Mousse

• 1 package (12.3 ounces) reduced-fat extra-firm silken tofu,
• crumbled
• 2 3/4 cups thawed frozen unsweetened berries of choice
• 3 tablespoons sugar or 2 tablespoons agave nectar
• 1 tablespoon berry liqueur (optional)

Blend the tofu, berries, sugar or agave nectar, and liqueur, if using, in a blender or food processor until smooth. Spoon into 4 pudding dishes and refrigerate until chilled.

More resources for plant-based foods:

Vegetarian Resource group; Publishers of the Vegetarian Journal www.vrg.org and provider of all important info & research/resources on plant based nutrition.

Recommended Books:

Vegan Handbook (Recipes, Meal plans and resources for all ages) by Debra Wasserman & Reed Mangels

Simply Vegan by Debra Wasserman

Meatless Meals for Working People – Quick & easy Vegetarian recipes by Debra Wasserman & Charles Stahler

The New BECOMING VEGETARIAN – essential guide to a healthy vegetarian diet by Vesanto Melina MS RD & Brenda Davis RD