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African Peanut Stew (gluten free/vegan)

What You Need

2 tablespoons olive oil

1 medium onion, very finely minced

3 garlic cloves, finely minced

1 tablespoon fresh minced ginger

½ teaspoon crushed red chili pepper

1 (14.5 ounce) can crushed or diced tomatoes

½ cup peanut butter (or almond or sunflower butter)

1 teaspoon dried coriander (optional)

2 cups vegetable broth (or water)

1 medium sweet potato (about 1 lb) peeled and diced

1 can kidney or black beans, drained and rinsed

1 ½ cups frozen peas (or frozen/canned corn)

2 cups hearty leafy greens (spinach, arugula, kale, collard)

Salt and pepper, to taste


  1. If you’re using a can of diced tomatoes, blend them along with their juice for a few seconds in food processor or blender, just to break them up.

  2. Heat oil in large pot or Dutch oven over medium heat. Add onion and cook until soft but not brown (about 10 minutes).

  3. Add garlic, ginger, and chili. Cook for about 5 minutes to soften.

  4. Add tomatoes. Stir to combine then add the peanut butter (and coriander, if using), stirring it in until smooth.

  5. Stir in broth and add sweet potatoes. Cover pan and simmer until sweet potatoes are tender but not falling apart (about 15 minutes).

  6. Add the black beans, peas/corn, and greens. Cook until the peas/corn are heated through and the greens are wilted.

  7. Season with salt and pepper. Add additional crushed chili flakes, as per your heat preference.

Serving the dish

Eat on its own or on top of rice or quinoa.

Total Prep Time: 15-20 minutes

Cook Time: 40 minutes

Serves: 4

Recipe from by Temra Wald

Cauliflower Shawarma Wraps with Green Tahini and Feta (vegetarian)

What You Need


1 large head of cauliflower, cut into florets

1/4 cup extra virgin olive oil

1 tablespoon honey

2 teaspoons smoked paprika

1 teaspoon cumin

2 gloves garlic, minced

Juice of 1 lemon

1 pinch crushed red pepper flakes

Kosher salt and pepper

4 warmed naan or pita

2 Persian cucumbers, sliced

Shredded lettuce, cilantro, crumbled feta, and avocado, for serving

Plain Greek yogurt or tzatziki, for serving

Green tahini:

1/2 cup tahini

1/3 cup cilantro

1/3 cup parsley

1 teaspoon cumin

Juice of 1 lemon

Kosher salt

1/4 cup water



  1. Preheat oven to 425 degrees.

  2. On a large rimmed baking sheet, combine cauliflower, olive oil, honey, paprika, cumin, garlic, lemon juice, crushed red pepper flakes, and pinch of salt and pepper. Toss well to evenly coat.

    • You can also toss everything in a baggie and then spread onto the baking sheet.

  3. Transfer to oven and roast for 20 minutes or until tender and lightly charred.


Green tahini:

  1. Combine all ingredients and 1/4 cup water in a blender and blend until completely smooth. 

    • If needed, add water to thin the sauce to a drizzling consistency.

Serving the dish

Spread yogurt on each piece of naan, or pita. Top with lettuce, cauliflower, avocado, and cucumber. Drizzle green tahini and sprinkle with feta.

Total Prep Time: 15 minutes

Cook Time: 20 minutes

Serves: 4

Recipe from by Jennifer Kaplan

Creamy Polenta and Red Wine Mushrooms (vegan)

What You Need

Creamy polenta:

4 cups water

1 ½ teaspoons salt

1 cup cornmeal

3 tablespoons vegan butter

Red wine mushrooms:

1 tablespoon olive oil

4-6 garlic cloves, minced

16 ounces mushrooms, sliced (any combination of your favorites)

1 teaspoon dried rosemary

1/2 cup red wine, vegan

3/4 cup vegetable broth

1 teaspoon cornstarch

Salt and pepper to taste


Creamy polenta:

  1. Bring the water and salt to a boil in a medium sized sauce pan.

  2. Pour the corn meal into the water in a slow steady stream, whisking the whole time. Make sure to do it very slowly or the corn meal will clump together. Make sure it is all combined and there are no lumps.

  3. Reduce heat to low, cover, and simmer for 10-15 minutes. Stir every few minutes.

  4. Polenta is done when it is nice and thick and has absorbed all the liquid.

Red wine mushrooms:

  1. In the meantime, make the mushrooms.

  2. Heat olive oil on medium high in a non-stick or cast iron skillet.

  3. Add chopped garlic and sauté for a minute. Add sliced mushrooms. Sprinkle with a pinch of salt and pepper.

  4. Sauté for about 5 minutes or until mushrooms have released their liquid and are starting to brown.

  5. Add the rosemary and red wine. Reduce heat and simmer for about 5-7 minutes or until mushrooms have absorbed most of the wine.


  1. Whisk together broth and corn starch in a small bowl. Add it to the mushrooms.

  2. Simmer for a few more minutes or until the sauce has slightly thickened.

  3. Season with another pinch of salt and pepper.

  4. Remove from heat.

  5. Once the polenta is nice and thick, add the vegan butter. Stir to melt it into the polenta. Remove from heat.

  6. Serve immediately in a bowl topped with the mushrooms and enjoy!

Total Prep Time: 10 minutes

Cook Time: 30 minutes

Serves: 4

Recipe by Lauren Hartmann/Contributed by Karla Molina

Deconstructed Mushroom and Spinach Lasagna

Often our meatless Mondays have been different types of veggie pasta dishes. We usually incorporate mushrooms, since they provide some protein and taste great! Since I don’t eat dairy (cheese is always on the side for everyone else), I don’t make a traditional lasagna. However, I like the idea of layering pasta and veggies, so I came up with my version of a deconstructed mushroom and spinach lasagna.

What You Need

Mushroom sauce:

1 cup vegetable broth

1 cup white wine

2 tablespoons butter, divided

3 (8-ounce) packages of sliced mushrooms (white button and baby bella)

4 large shallots, minced

4 large garlic cloves, minced

1 tablespoon flour

2 tablespoons chopped fresh sage or 2 teaspoons dried sage


1 box lasagna noodles

1 (8-12-ounce) bag spinach

Shaved parmesan (optional)


Mushroom sauce:

  1. Combine the vegetable broth and the white wine. Set aside.

  2. Heat 1 tablespoon of butter in a large skillet over medium heat. Add mushrooms and let sit for 3-4 minutes. Stir/flip them and let them cook on the other side for 3-4 minutes. Stir and let them cook again for 3-4 minutes.

  3. Turn heat to low. Add shallots, garlic, and sage. Cook, stirring occasionally, until everything is fragrant and soft.

  4. Push the mushroom mixture to the sides of the pan. Add the second tablespoon of butter, and, when melted, add flour. Whisk, letting the flour thicken with the butter into a paste.

  5. Slowly add white wine/broth mixture. Whisk rapidly until mixture thickens, similar to a thick gravy consistency.  

  6. Mix the mushrooms into the sauce.  

  7. Turn off the heat and cover to keep warm until everything is ready.

Lasagna noodles:

  1. Cook until al dente (it will be 3-4 minutes longer than the box suggests, since you won’t be baking it after).

  2. Drain and rinse.

  3. This can be done while the mushrooms are cooking.


  1. Steam or sauté with 1 teaspoon olive oil and 1/2 teaspoon minced garlic.

  2. Do this right before you are ready to serve.

Serving the dish

Assemble in individual shallow bowls or a plate.

  1. Lay two lasagna noodles folded in half.

  2. Place a large spoonful of the mushroom sauce on top.

  3. Add a spoonful of the spinach

  4. Sprinkle with a layer of the parmesan (if using).

  5. Repeat steps 1-4.

Total Prep Time: 10-15 minutes

Cook Time: 20-30 minutes

Serves: 4

Recipe by Beth Goldring


Over the past year or so, we have been trying to have meatless Monday dinners.  Sometimes it consists of making homemade pasta, or making a veggie stew, but one of my favorites is homemade falafel.  I have tried a few recipes, but recently came across one that I loved! One of the reasons this is so good, is that it uses very little oil and still they come out crunchy on the outside and light on the inside.

What You Need

8 ounces dried chickpeas, soaked overnight (follow the package instructions)

3/4 cup packed parley, roughly chopped

3/4 cup packed cilantro, roughly chopped

2 garlic cloves, each one cut in half

1/2 small onion, roughly chopped

2 tablespoons all-purpose flour

1 teaspoon kosher salt, plus more for sprinkling if you want

1 teaspoon ground coriander

1/2 teaspoon ground cumin

1/4 teaspoon cayenne pepper

1/4 teaspoon cinnamon 

1/4 teaspoon ground cloves

1 tablespoon lemon juice

Vegetable oil for frying


  1. In a food processor, combine all the ingredients through the lemon juice.

  2. Pulse until thoroughly combined, scraping down the sides of the bowl as needed.  The mixture should be able to form into balls.

  3. Gently roll the chickpea mixture into 1-2 inch falafel balls and set them on a plate.

  4. In a large frying pan, heat about 1/2 inch of vegetable oil to about 350 degrees (you can test a small falafel ball - should sizzle when added).

  5. Gently place a batch of falafel in the hot oil, placing the balls about 2 inches apart. 

  6. Let balls brown on all sides, turning occasionally, until a deep golden-brown color is achieved (about 5-7 minutes).

  7. Transfer falafel to a paper towel lined plate and season immediately with salt.

  8. Repeat step 4 until all the falafel are cooked.

Total Prep Time: 20 minutes (+ overnight soaking)

Cook Time: 20-25 minutes

Serves: 4-6 (makes apx. 24)

Original recipe from by Beth Goldring

Lentil & Sweet Potato Shepherd’s Pie (gluten free/grain free/vegan)

What You Need

Sweet Potatoes:

3 large organic sweet potatoes, thoroughly washed, peeled, and roughly chopped into big chunks (or 5 small sweet potatoes)

2 tablespoons coconut oil (or vegan butter/if avoiding oil, sub water or vegetable broth)

¼ teaspoon sea salt

1-2 tablespoons maple syrup (optional/depending on sweetness of the potatoes)


1 tablespoon coconut or avocado oil (if avoiding oil, sub water or vegetable broth)

1 medium onion, diced

2 cloves garlic, minced

1 ½ cups uncooked brown or green lentils, rinsed and drained

4 cups vegetable stock (DIY or store bought)

2 teaspoons fresh thyme (can sub 1 teaspoon dried thyme)

1 10-ounce bag frozen mixed veggies: peas, carrots, green beans, and corn

Mushrooms (optional):

2 whole portobello mushrooms, stems removed and sliced in ¼ inch slices

4 tablespoons balsamic vinegar

1 tablespoon melted coconut or avocado oil (if avoiding oil, sub water)

Pinch each sea salt and pepper

1 clove garlic, minced


Sweet Potatoes:

  1. Place sweet potatoes in large pot. Fill with water until they’re just covered. Bring to a boil over high heat, then reduce to medium-high heat. Cook for 15-20 minutes or until they slide off a knife very easily.

  2. Once cooked, drain and transfer to a large mixing bowl.

  3. Using a masher or fork, mash sweet potatoes until smooth. Add coconut oil and season with salt and pepper to taste. Depending on sweetness of potatoes, add a bit of maple syrup to taste. Loosely cover and set aside.

Filling & Mushrooms:

  1. While potatoes are cooking, preheat oven to 425 degrees. Lightly grease a 9x13 baking dish or other oven-safe baking dish (or more baking dishes if altering batch size).

  2. If adding the optional mushrooms, add sliced portobellos to a shallow dish or Ziploc bag. Add the balsamic, oil, salt, pepper, and garlic. Toss to combine and let marinate for 5 minutes.

  3. Heat a large pot over medium heat. Once hot, add oil, onions, and garlic. Sauté until lightly browned and caramelized (about 4-5 minutes). Add a pinch each of salt and pepper.

  4. Add lentils, vegetable broth, and thyme. Stir.

  5. Bring to a low boil, then reduce heat to simmer. Continue cooking until lentils are tender (20-30 minutes).

  6. (If adding mushrooms) While lentils cook, heat a large skillet over medium heat. Once hot, add a dash of oil and the mushrooms with their marinade.

  7. Spread into even layer and cook on one side for 2-3 minutes. Then, carefully flip and cook on the other side for 2-3 minutes. Remove from heat and set aside.

  8. In the last 10 minutes of cooking the lentils, add the frozen vegetables, stir, and cover to meld the flavors together.

  9. Drain off any extra vegetable stock (there shouldn’t be much). Taste and adjust flavor as needed. Add more salt and thyme, if desired.

  10. Transfer lentil mixture to oven-safe baking dish and top with mushrooms (optional) then mashed sweet potatoes. Smooth down with a spoon or fork. Season with a little salt, pepper, and thyme, if desired.

  11. Set on baking sheet to catch any overflow. Bake for 20 minutes or until potatoes are lightly browned on top and the edges are bubbling.

  12. Let cool briefly before serving.

  13. The longer it sits, the more it will thicken.

  14. To save, let cool completely before covering, and then store in the fridge up to 4-5 days or in the freezer up to 1 month. Reheats well in the microwave or oven.

Total Prep Time: 15 minutes

Cook Time: 1 hour 20 minutes

Serves: 8-10

Recipe from by Temra Wald

Roasted Veggie Lemon Pepper Pasta

On Mondays, we have been trying our best to eat meatless, which usually ends up being a pasta and vegetable dish, since all of us enjoy that. I try to get creative with the sauce, vegetables, and pasta type.  I recently created this one, and it was a hit with everyone!

What You Need

Roasted veggies:

1 bunch asparagus, broken into 1” pieces (or other vegetable if you prefer)

1 head broccoli, cut into bite-size pieces (or other vegetable if you prefer)

8 ounces sliced baby bella mushrooms (or other vegetable if you prefer)

1/4 cup olive oil

Salt and pepper to taste

Lemon pepper sauce:

1/4 cup olive oil

1/4 cup butter

2 garlic gloves, minced

1/4 cup fresh lemon juice (1-2 lemons)

Lemon zest from one lemon

1/4 teaspoon kosher salt

1/2 teaspoon cracked black pepper

1/4 cup pasta cooking water


1 pound linguini, spaghetti, or fettuccini

Parmesan cheese and extra cracked pepper for serving


Roasted veggies:

  1. Preheat oven to 400 degrees.

  2. Line a cookie sheet with aluminum foil and spray with cooking spray.

  3. Spread vegetables in a single layer on the sheet.

  4. Drizzle olive oil over the veggies and sprinkle with salt and pepper. Toss to coat.

  5. Place tray into the oven and cook for 30 minutes. Stir halfway through.


  1. Bring a large pot of water to boil, add salt to taste, and cook the pasta to al dente according to the package directions.  

  2. When pasta is done, reserve 1/4 cup of the water and drain the pasta.

Lemon pepper sauce:

  1. As the pasta cooks, heat olive oil and butter together in medium skillet until the butter is melted and becomes foamy.

  2. Lower heat to low. Add garlic. Cook for 1 minute, stirring constantly.

  3. Add lemon juice, lemon zest, kosher salt, and the cracked black pepper.

    • ​You can use less pepper in the initial sauce and serve extra on the side

  4. Stir to combine. Simmer for another 2 minutes.

  5. Remove skillet from heat and set aside.


  1. After draining the pasta, return it to the pot. Add roasted veggies, reserved pasta water, and lemon pepper sauce. Toss to combine.

Serving the dish

Serve with parmesan and extra black pepper on the side.

Total Prep Time: 15-20 minutes

Cook Time: 40-45 minutes

Serves: 3-4 main meal, 6-8 appetizer

Recipe by Beth Goldring

Slow Cooker Tofu Tikka Masala (vegan)

What You Need

1 (16 ounce) package extra firm Nasoya tofu, drained and cut into 1/2-inch cubes

3 garlic cloves, minced

1 white onion, diced

1 red bell pepper, cut into chunks

2 medium carrots, sliced

1 ½ cups diced gold potatoes (2-3 medium gold potatoes)

2 cups cauliflower

1 (15 ounce) can tomato sauce

1 (15 ounce) can light coconut milk (you can use full-fat coconut milk instead)

1/2 tablespoon pure maple syrup

1/2 tablespoon freshly grated ginger

1 tablespoon garam masala

1 ½ teaspoons cumin

1 teaspoon coriander

1/2 teaspoon ground turmeric

1/4 teaspoon paprika

1/4 teaspoon cayenne pepper (can add more if you like hotter dishes)

1/2 teaspoon salt

Freshly ground pepper

3/4 cup frozen peas

Fresh chopped cilantro, for garnish (optional)


  1. In a large slow cooker, add all of the ingredients from the garlic through the ground pepper. Stir to combine.

  2. Add in tofu cubes and stir gently.

  3. Cook on high for 3-4 hours or low for 6-7 hours.

  4. Before you are ready to serve, stir in frozen peas and allow to cook uncovered for 5-10 more minutes.

  5. Garnish with cilantro before serving.

Serving the dish

Serve with a side of naan bread. It also goes well with rice or quinoa. If you are not vegan, you can serve it with yogurt.

Total Prep Time: 30 minutes

Cook Time: 3-7 hours

Serves: 4

Recipe from by Jennifer Kaplan

Sun-dried Tomato, Mushroom, & Spinach Tofu Quiche (gluten free/vegan)

What You Need


1 tablespoon ground flax + 3 tablespoons water, mixed together

1 cup whole almonds, ground into flour

1 cup gluten-free rolled oats or buckwheat groats, ground into flour

1 teaspoon dried parsley

1 teaspoon dried oregano

½ teaspoon kosher salt

1 tablespoon coconut or olive oil

1-2 ½ tablespoons water


1 (14 ounce) block firm tofu

1 tablespoon coconut or olive oil

1 leek or yellow onion, thinly sliced

3 large garlic cloves, minced

3 cups sliced cremini mushrooms

½ cup fresh chives, finely chopped

½ cup fresh basil leaves, finely chopped

⅓ cup oil-packed sun-dried tomatoes, finely chopped

1 cup baby spinach

2 tablespoons nutritional yeast

1 teaspoon dried oregano

¾-1 teaspoon fine grain sea salt

Black pepper, to taste

Red pepper flakes, to taste


  1. Preheat oven to 350 degrees.

  2. Lightly grease a round 10-inch tart pan.

    • Alternatively, you can use a 9-inch glass pie dish, if desired.

  3. Wrap rinsed tofu in a few tea towels. Place a few books on top of it to lightly press out the water while you prepare the crust.



  1. Whisk together flax and water mixture in a small bowl. Set aside so it can gel up.

  2. In a large bowl, stir together the almond meal, oat flour (or buckwheat flour), parsley, oregano, and salt.

  3. Add in the flax mixture and oil. Stir until mostly combined, adding the remaining water until the dough is sticky (about the consistency of cookie dough). The dough should stick together when you press it between your fingers.

  4. Crumble the dough evenly over the base of the tart/pie pan. Starting from the center of the pan, press the mixture evenly into the pan, working your way outward and up the sides of the pan. Poke a few fork holes in the dough so air can escape.

  5. Bake crust for 13-16 minutes or until lightly golden and firm to touch.

  6. Set aside to cool while you finish preparing the filling.



  1. Increase oven temperature to 375 degrees.

  2. Break apart tofu block into four pieces and put into food processor. Process tofu until smooth and creamy.

    • If it doesn’t get creamy, add a tiny splash of almond milk to help it along.

  3. In a skillet, add oil and sauté the leek (or onion) and garlic over medium heat for a few minutes. Stir in mushrooms. Season with salt. Cook on medium-high heat until most of the water cooks off the mushrooms (about 10-12 minutes).

  4. Stir in herbs, sun-dried tomatoes, spinach, nutritional yeast, oregano, salt, pepper, and red pepper flakes until combined.

  5. Cook until spinach is wilted.

  6. Remove from heat and stir in the processed tofu until thoroughly combined. Adjust seasoning to taste, if desired.


To finish:

  1. Spoon mixture into baked crust and smooth out with a spoon until even.

  2. Bake quiche, uncovered, for 33-37 minutes, until the quiche is firm to the touch.

  3. For best results, cool quiche 15-20 minutes on a cooling rack before attempting to slice. The crust may crumble slightly when sliced warm but not to worry.

  4. Wrap up leftovers and refrigerate for 3-4 days. Leftover quiche can be reheated in the oven on a baking sheet for about 15-20 minutes at 350 degrees.

Total Prep Time: 30 minutes

Cook Time: 50 minutes

Serves: 8

Recipe from The Sprouted Kitchen Cookbook/Contributed by Temra Wald

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