Broccoli Alfredo

MATERIALS

Makes ~4 servings

• ~14-16 oz pasta

• 2 cups veggie broth

• 1/4 cup cashew butter (or 1/2 cup cashews)

• 2 tbsp nutritional yeast

• 2 tbsp brown rice or all purpose flour

• 1 tsp garlic powder

• 1 tsp Italian seasoning

• 1 tsp salt

• 1/4 tsp pepper

• 2 tsp apple cider vinegar

• 1 head broccoli

• Optional: frozen peas, spinach, bell pepper

PROCEDURE

1. Cook pasta as directed on package (add in broccoli or other veggies in the last 4 minutes of boiling).

2. Put all sauce ingredients in a high powered blender and blend until smooth.

3. Drain pasta noodles and add sauce. Stir in frozen peas and spinach, if desired. Cook over medium heat for ~5 more minutes or until sauce has thickened.

4. Top with Parmesan-ish and additional black pepper as desired.

VARIATION

Mushrooms would also work well.

THE RUNDOWN

We like to call this dish “Cashfredo.” In three words - rich, creamy and oh so decadent. Shhhhh, don’t tell them our little secret. It’s dairy-free y’all.  

Adapted From: The Vegan 8

Spaghetti

MATERIALS

Makes ~4 servings

• 1 24 ounce jar pasta sauce

• 8 oz mushrooms

• 2-3 heads broccoli

• 8 oz whole wheat spaghetti

• Top with Parmesan-ish

PROCEDURE

1. Slice mushrooms and saute for 4-5 minutes in saucepan over medium heat.  Add pasta sauce and bring to a simmer.

2. Bring pot of water to a boil. Cook noodles as directed on the package. Add broccoli in the last 4-5 minutes of boiling.

3. Drain noodles and broccoli and serve.

VARIATION

Leave out mushrooms or sub with other veggies such as zucchini or squash.  To save even more time, use a package of frozen broccoli.

THE RUNDOWN

Super quick and easy. Newman's Own is a good pasta sauce option without any added sugar.

A Plantsanity Original

Peanut Veggie Bowl

MATERIALS

Makes ~4 servings

• 2-3 heads broccoli

• 1 pkg extra firm tofu, patted dry and cut into small cubes

• 1 can chickpeas, rinsed and drained

• 3 cups baby spinach

• 2 shredded or sliced carrots

• 1 cup brown rice, uncooked

• Peanut Sauce

  • 1 tbsp sesame oil

  • 1/4 cup low sodium soy sauce

  • 1/4 cup rice vinegar

  • 1/3 cup maple syrup (use date syrup for no added sugar)

  • 1 tbsp chili garlic sauce

  • 1/2 cup peanut butter

  • 1/4 cup water

PROCEDURE

1. Prepare brown rice according to package instructions. 

2. Preheat oven to 400 degrees.  Roast tofu and broccoli on parchment lined baking pan for 25 minutes or until starting to brown.

3. Whisk sauce ingredients together in bowl.

4. Add tofu and 1/2 of sauce to skillet over medium heat and cook for 5 minutes.  If not using tofu, simply warm sauce and chickpeas for a few minutes.

5.  Assemble bowl: brown rice, tofu, broccoli, chickpeas, carrots, spinach, and another drizzle of peanut sauce. Enjoy!

VARIATION

Sub more broccoli or other veggies for tofu. Try it with brussel sprouts, green beans, snap peas, or sweet potatoes.

THE RUNDOWN

The peanut sauce is the star of this dish - it provides a tasty sweet heat.  There is a good amount of maple syrup so if you are on the trials - either cut back to 2-3 tbsp or replace with date syrup.  If you have completed the trials - this might be worth the splurge. Pro tip - we don't use tofu very often, but if you want to give it a chance this is a good dish to start with. If you would rather not use it, then just leave it out or replace with more veggies. 

Adapted from: Nora Cooks

Tater Gravy Hash

MATERIALS

Makes 4-6 servings

• Gravy

  • ~3 tbsp plant-based butter

  • 8 oz mushrooms

  • Potato Leek Soup (or sub with mushroom soup, any brand will work)

  • salt and pepper, to taste

• 6-8 medium potatoes

• 2-3 heads broccoli

• Brown rice, optional

PROCEDURE

Optional prep: prepare brown rice according to package instructions.

1. Preheat oven to 425 degrees.

2. Prepare taters: Line baking pan with parchment paper or baking mat. Peel and chop potatoes. Drizzle with olive oil and season with salt and pepper. Roast for 35 minutes or until starting to brown and tender when poked with a fork. Prepare brown rice, if using.

3. Make gravy while taters are baking: Melt butter in skillet over medium heat. Slice mushrooms and add to the skillet. Saute for a few minutes. Add soup and broccoli and simmer for ~20 minutes. Taste and adjust seasonings as necessary.

4. Fill your plate with equal amounts of broccoli and taters, brown rice if using, top with gravy.

THE RUNDOWN

Comfort food you don't have to feel guilty about. Pro tip - save additional time and dishes by using a bag or two of frozen broccoli or your favorite frozen veggies.

A Plantsanity Original

Chickpea Tacos

MATERIALS

Makes ~8 tacos

• 1 lg onion, diced

• 1 red bell pepper, diced

• 2-3 heads of broccoli

• 2 cans chickpeas

• 3 tbsp olive oil, optional

• 2 tbsp soy sauce, tamari, or Bragg's

• 2 tsp chili powder

• 1 tsp cumin

• 1 tsp smoked paprika

• 1/2 tsp ground coriander (optional)

• Cayenne pepper, to taste

• 4 cloves garlic, minced

• Serve with whole wheat tortillas, spinach, cilantro, guacamole, or salsa. Add a squeeze of lime juice for a little extra zest.

PROCEDURE

1. Preheat oven to 425 degrees and line baking sheet with baking mat or parchment paper.

2. Chop veggies into bite size pieces and place in a large bowl.

3. Add remaining ingredients to bowl except for garlic and give it a good stir.

4. Spread on baking sheet and bake for 20 minutes.

5. Take out, add garlic, give it another good stir, and then bake for an additional 15 minutes.

6. Taste and adjust seasonings. Add lime juice on top, if desired. Assemble tacos and dig in.

Variation

Sub cauliflower for the broccoli to mix it up.

THE RUNDOWN

The flavors are a spin off of your typical taco, but don't let the name scare you - chickpeas are just beans. This is a great one bowl and one pan recipe for a weeknight.

Adapted from: Thug Kitchen Cookbook