Vegan Rice Recipes Charles

Adzuki Rice and Bean Bowls – V

Ingredients

• 1/2 large white cabbage head, (32 oz, 908 g) sliced
• 3 small carrots, (16 oz, 454 g) shaved with a vegetable peeler
• ½ cup (4 oz, 113.5 g) bok choy
• ½ cup (4 oz, 113.5 g) frozen peas
• 2 tbsp (1 oz, 28 g) sesame seeds, more for serving
• 2 tbsp (1 oz, 28 g) chopped fresh cilantro leaves, more for serving
• 2 avocados, (12 oz, 340.5 g) sliced
• 1 red bell pepper (8 oz, 227 g), sliced
• 2 cups (16 oz, 454 g) cooked brown rice
• 2 cups (16 oz, 454 g) cooked kidney beans (V&O)
• Sesame Miso Dressing (makes extra)
• ¼ cup (2 oz, 56.75 g) brown miso
• ⅓ cup (2.67 oz, 75.67 g) white vinegar
• ¼ cup (2 oz, 56.75 g) olive oil
• 3 Tbsp (1.5 oz, 45 g) soy sauce
• 1 Tbsp (0.5 oz, 14 g) sesame oil
• 2 boiled eggs (OMNIVORE)

Instructions *

1. Make the dressing.
2. In a small bowl, whisk together the miso, white vinegar, olive oil, soy sauce, and sesame oil.
3. In a large bowl, mix the cabbage, carrots,bok choy, frozen peas, and sesame seeds with 1/4 cup of the dressing.
4. Just before serving, fold the cilantro in the cabbage salad. Divide the rice, cabbage salad, beans, and avocados among four bowls.
5. Drizzle with more dressing, as desired, and sprinkle with the bell peppers and more cilantro and sesame seeds, if you like.

Black Bean, Tofu And Avocado Rice Bowl -V

Ingredients

• 2 tbsp (1 oz, 28 g) olive oil
• 1 onion, (8 oz, 227 g) chopped
• 3 garlic cloves, (0.5 oz, 14 g) crushed
• 2 tsp (0.35 oz, 10 g) ground cumin
• 2 cans (800g 28oz) cooked black beans (V&O)
• Zest 2 lemons, then 1 juiced, the other cut into wedges to serve
• 400 g (14 oz) pack tofu, halved through the center, then chopped into small chunks
• 2 tsp (0.35 oz, 10 g) smoked paprika
• 2 small ripe avocados, (10 oz, 280 g) halved, stoned, peeled and chopped
• small bunch cilantro, leaves only
• 2 cups (16 oz, 454 g) brown rice
• 12 cups (96 oz, 2724 g) water
• Salt to taste
• 1 red bell pepper, (8 oz, 227 g) thinly sliced (optional)
• 4 large eggs (OMNIVORE)

Instructions *

1. Boil Eggs.
2. Heat the broiler to High. Heat half the oil in a frying pan, add the onion and cook, stirring, for 5 mins or so until soft.
3. Add the garlic and sizzle for 30 secs more, then stir in the cumin and black beans. Cook for 5 mins until the beans start to pop and are hot through. Stir through the lemon zest and lemon juice, and season.
4. While the beans cook, half the tofu block through the center then chop into small chunks and put the tofu in a bowl and gently toss through the remaining oil, the paprika and some seasoning/salt.
5. Line a baking tray with foil and arrange the tofu on top. Cook under the broiler for 5 mins each side until charred all over.
6. Add the rice to the boiling water. Reduce the temperature as necessary to prevent overflow, but maintain a steady boil. Boil, uncovered, for 30 minutes.
7. Drain off the remaining cooking water and return the rice to the pot. Cover the pot and let the rice rest, off the heat, for 10 minutes.
8. Divide between bowls. Top with the beans, tofu, avocado, cilantro and a wedge of lime. Add a few slices of bell pepper(optional).

Brown Rice And Baked Tempeh Bowls – V

Ingredients

Tempeh Marinade

• ½ cup (4 oz, 113.5 g) plain tempeh, cubed
• 2 Tbsp (1 oz, 28 g) peanut butter
• 4 tsp (0.7 oz, 20 g) soy sauce
• 1 tsp (0.175 oz, 5 g) sriracha
• 1 tsp (0.175 oz, 5 g) maple syrup
• ½ Tbsp (0.25 oz, 7g) rice wine vinegar
• ½ tsp (0.088 oz,2.5 g) garlic powder
• 1 Tbsp (0.5 oz, 14 g) water

Cabbage Slaw

1. 4 cups (16 oz, 454 g) thinly sliced cabbage
2. 1 Tbsp (0.5 oz, 14 g) vinegar of choice or fresh lime juice
3. 1 tsp (0.175 oz, 5 g) maple syrup

Brown rice

1. 2 cups (16 oz, 454 g) brown rice
2. 12 cups (32 oz, 908 g) water
3. Salt, soy sauce or other desired seasonings, to taste

Bowls

1. Cooked brown rice
2. 4 cups (32 oz, 908 g) chopped and steamed broccoli

Chicken thighs (OMNIVORE OPTION)

1. 2 chicken thighs (8 oz, 227 g)
2. 1 Tbsp (0.5 oz, 14 g) olive oil
3. Salt to taste
4. ¼ tsp (0.0412 oz, 1.17 g) pepper
5. ¼ tsp (0.0412 oz, 1.17 g) paprika
6. ½ tsp (0.088 oz,2.5 g) garlic powder

Instructions *

1. To make the tempeh, mix the marinade ingredients together in a container then add the cubed tempeh and mix well. Let sit for 20-30 minutes to marinate.
2. Preheat the oven to 220C/425F. Place the tempeh cubes on a parchment paper-lined baking tray and bake about 20 minutes until hot, gooey and starting to crisp.
3. Bring a large pot of water to boil, using 12 cups of water for 2 cups of rice. Rinse the rice in a fine mesh colander under running water to remove excess starch. Add the rice to the boiling water. Reduce the temperature as necessary to prevent overflow, but maintain a steady boil. Boil, uncovered, for 30 minutes.
4. Drain off the remaining cooking water and return the rice to the pot. Cover the pot and let the rice rest, off the heat, for 10 minutes. Fluff, season as desired.
5. Thinly slice the cabbage and add to a mixing bowl and mix with the vinegar, sweetener, and a pinch of salt. Set aside until you’re ready to assemble the bowls.
6. For the broccoli, bring a pot of water to a boil and steam the broccoli for 5-6 minutes using a steamer basket until bright green and tender but still crisp (al dente). If you don’t have a steamer basket, bring about 1/2 inch of water to a boil in a large skillet or pot, add the broccoli, cover and steam for 5-6 minutes.
7. Remove the lid and drain. Divide the cooked brown rice, cabbage slaw, steamed broccoli and baked tempeh between 2 servings and store right away or store in a container in the fridge for up to 3 days.

Chicken Thighs

1. To make chicken, preheat the oven to 205C/400F and prepare a 9×13-inch baking dish with a light coating of olive oil. Brush olive oil over the chicken thighs.
2. In a small bowl, combine the salt, pepper, paprika, and garlic powder. Sprinkle the seasoning blend over both sides of the chicken thighs and place them in the prepared baking sheet.
3. Bake in the preheated oven, uncovered for 30-40 minutes or until the internal temperature reads 75C/165F.

Brown Rice With Chickpea Curry – V

Ingredients

• 4 cups (32 oz) cooked brown rice

Chickpea curry

• Spices (4 serving)
• 2 tbsp (1 oz, 28 g) curry powder
• 1 tsp (0.174oz, 4.9g) All Spice powder
• 1 tsp (0.174oz, 4.9g) nutmeg
• 1 ½ tsp (0.125 oz) paprika
• 2 tsp (0.35 oz, 10 g) dried thyme
• 1 tsp (0.174 oz, 4.9g) cumin powder
• ¾ tsp (0.125 oz) cayenne pepper
• ½ tsp(0.08 oz, 2.5g) black pepper
• Curry (4 serving)
• 3 tbsp (1.5oz, 42g) olive oil
• 2 large (0.3 oz) garlic cloves, minced
• 1 large (10 oz) onion, diced
• 1 ½ cups (12 oz) potatoes, cut into 1.2cm / 1/2″ cubes
• 400g (14.1 oz) cooked chickpeas (SUB 400g chicken breast for omnivore)
• 400g (14.1 oz) canned crushed tomatoes
• 2 cups (16oz, 454g) vegetable or chicken broth/stock
• 2 scallion/shallot stems, sliced
• 2 tbsp (1 oz, 28 g) cilantro, finely chopped
• Salt to taste

Instructions *

1. Heat oil in a large pot or very deep skillet over medium high heat. Add onion and garlic, cook for 3 minutes until onion is translucent.
2. Add Curry Spices and stir for 1 minute. Add the potatoes and stir to coat in the Spices. If the spices start to stick to the bottom of the pot, add a tiny splash of water.
3. Add the chickpeas or chicken (whichever you are using), tomatoes and vegetable or chicken broth.
4. Bring to simmer then turn down the heat to medium and simmer for 15 minutes, or until the potatoes are cooked and the sauce has thickened.
5. Adjust salt to taste, stir through scallions/shallots and parsley.
6. Serve with rice.

Brown Rice And Soy Marinated Tofu Bowls With Spicy Peanut Sauce – V

Ingredients

• 2 cups (16 oz,454g) brown rice
• 12 cups (96 oz) water
• ½ tsp (0.08 oz, 2.5g) salt
• 1 Tbsp (0.5 oz, 14g) toasted sesame oil

Soy marinated tofu

• 14 oz (392 g). firm tofu
• 1 Tbsp (0.5 oz, 14 g) light oil
• 2 tbsp (1 oz, 28 g) soy sauce
• 1 clove garlic (0.1 oz), minced
• 1 Tbsp (0.5 oz, 14g) brown sugar

Spicy peanut sauce

• ¼ cup (2 oz, 56.75g) peanut butter or cashew butter or any nut butter
• 1 Tbsp (0.5 oz, 14g) Sriracha or any hot sauce
• 1 tsp (0.174 oz, 4.9g) soy sauce
• 1 tsp (0.174 oz, 4.9g) grated fresh ginger
• 1 tsp (0.174 oz, 4.9g) brown sugar
• 3 Tbsp (1.5oz, 42g) hot water

Other ingredients

• 1 tsp (0.174oz, 4.9g)olive oil for pan frying
• ½ lb. (8 oz) snap peas or broccoli florets
• 2 green onions (1 oz), sliced
• 1 Tbsp (0.5 oz, 14g) sesame seeds
• 2 boiled eggs (OMNIVORE)

Instructions *

1. Bring a large pot of water to boil, using at least 6 cups of water per 1 cup of rice.
2. Rinse the rice in a fine mesh colander under running water to remove excess starch. Add the rice to the boiling water. Reduce the temperature as necessary to prevent overflow, but maintain a steady boil. Boil, uncovered, for 30 minutes.
3. Drain out the remaining cooking water and return the rice to the pot. Cover the pot and let the rice rest, off the heat, for 10 minutes. Once the rice has cooked, fluff it with a fork and then drizzlehalf of the toasted sesame oil over top.
4. Fold the oil into the rice, making sure not to stir too vigorously, then repeat with the rest of sesame oil. The rice should now have a wonderful toasty nutty flavor and aroma.
5. Set the rice aside.

Spicy peanut sauce 

1. In a bowl, stir together the cashew butter, hot sauce, soy sauce, grated ginger, brown sugar, and enough hot water to create a smooth sauce. Set the sauce aside.
2. To build the bowls, add about 1.5 cups sesame rice to each bowl and then top with 1/4 of the tofu pieces and broccoli florets.
3. Drizzle spicy peanut sauce over each bowl and then sprinkle sliced green onions and sesame seeds over each bowl.
4. Serve eggs for omnivore bowls.

Tofu

1. Begin by pressing the tofu for about 30 minutes to remove the excess moisture, by placing the block of tofu between two flat plates, rimmed baking sheets or cutting boards, and place something heavy on top, like a cast iron skillet or a pot full of water. If using cutting boards or something without a rim to hold in the water that seeps out, place paper towels or a clean dishcloth under the tofu to catch the liquid as it is expelled.
2. Once the tofu has pressed, pour off the excess liquid. Slice the block of tofu into 16 triangles (I cut the thickness of the block in half, then cut the stacked halves into quarters, and each piece into two triangles).
3. Place the tofu pieces in a shallow bowl or dish. In a small bowl, stir together the ingredients for the tofu marinade: oil, soy sauce, minced garlic, and brown sugar. Pour the marinade over the tofu pieces and turn them all to make sure all sides are coated. (Allow the tofu to marinate for about 20 minutes, turning the pieces once or twice during that time. After 20 minutes, most of the marinade should be absorbed.)
4. Once the tofu has marinated, heat a large non-stick skillet over medium flame. Add just a splash of oil to the skillet and swirl to coat the skillet.
5. Add the tofu pieces and any remaining marinade, and cook on each side until deeply browned. Once the tofu pieces are browned, remove them from the skillet and add the snap peas or broccoli florets.
6. Quickly sauté the broccoli florets in the skillet but be sure they are still crisp. You just want to remove the raw edge. Remove them from the skillet to prevent over cooking.

Brown Rice And Tempeh Curry – V

Ingredients

• 4 cups(32 oz,908 g) cooked brown rice
• Tempe h curry
• 2 cups(16 oz, 454g) tempeh cubed
• 2 tsp (0.35 oz, 10 g)s olive oil
• ¼ tsp (0.04 oz, 1.25g)ground cumin
• ¼ tsp (0.04 oz, 1.25g)salt
• ¼ tsp (0.04 oz, 1.25g)mustard powder

Sauce

• ½ cup(4 oz, 113.5 g) peanuts roasted, unsalted
• ½ cup (4 oz. 113.5 g)water + more water for soaking the peanuts
• ¼ tsp (0.04 oz, 1.25g)salt

others

• 1 yellow onion (8 oz, 227 g) diced
• 1 tsp (0.175 oz, 5 g) ginger minced
• 2 cups(16 oz, 454 g) diced, canned tomatoes
• salt to taste

Beef curry

• ½ pound(8 oz, 227 g) boneless chuck roast cut into chunks
• salt to taste
• pepper to taste
• ¾ Tbsp (.375 oz, 10.5 g) neutral cooking oil divided
• ¼ large onion (2 oz, 56.75 g) sliced
• 2 cloves garlic (0.35 oz, 10 g) minced
• 1-inch long piece ginger (0.35 oz, 10 g) grated
• ⅛ tsp (0.02 oz, 0.6g)cinnamon
• ⅛ tsp (0.02 oz, 0.6 g)cayenne pepper
• ¾ tbsps (0.375 oz, 10.5 g)curry powder
• ¼ cup (2 oz, 56.75 g) chopped tomatoes
• ½ cup (4 oz, 113.5 g) milk of choice at room temperature
• 2 bay leaves

Instructions *

1. Cover the roasted peanuts with water and let them soak for a few (2-3) hours, Then rinse and drain.
2. Cut the tempeh into chunks and toss them in a pan with oil over medium to high heat – add salt, cumin, and mustard powder. Let them cook until golden-brownish. Then set aside.
3. Add the peanuts, clean water, and salt into a blender. Blend until completely smooth.
4. In a pan over medium to high heat, cook the diced onion and minced ginger until soft. Reduce the heat, then add the diced tomatoes and peanut sauce. Stir and add more salt to taste.
5. If it’s too thick, you can also thin it out with water and let it cook until warm.
6. Stir in half of the tempeh cubes. Add the other half of the tempeh cubes on top when serving.
7. Enjoy with rice.

Beef curry 

1. Season beef lightly with salt and pepper. Set aside.
2. In dutch oven, some oil over medium heat. Add beef to hot oil and brown all sides, cooking approximately 2 minutes per side. Cook in batches as needed to avoid overcrowding dutch oven. Transfer all browned beef to a large bowl and set aside.
3. Add remaining oil to the empty dutch oven. When hot, add onion slices, garlic, and ginger. Cook for 2 to 3 minutes until fragrant. Stir in cinnamon, cayenne pepper, curry powder, and chopped tomatoes. Slowly stir in milk. Bring mixture to simmer.
4. Return beef to dutch oven. Add bay leaves. Bring mixture to boil, then reduce heat to low and cover dutch oven with a lid. Simmer for 2 hours or until the meat is tender. After 2 hours, uncover the pot. Bring mixture to boil again, cooking until sauce has thickened.
5. Season with salt and pepper as needed.
6. Serve warm beef curry with rice, naan, and lime wedges.
7. Serve with rice.

Brown Rice With Chickpea Curry – V

Ingredients

• 4 cups (32 oz) cooked brown rice

Chickpea curry

• Spices (4 serving)
• 2 tbsp (1 oz, 28 g) curry powder
• 1 tsp (0.174oz, 4.9g) All Spice powder
• 1 tsp (0.174oz, 4.9g) nutmeg
• 1 ½ tsp (0.125 oz) paprika
• 2 tsp (0.35 oz, 10 g) dried thyme
• 1 tsp (0.174 oz, 4.9g) cumin powder
• ¾ tsp (0.125 oz) cayenne pepper
• ½ tsp(0.08 oz, 2.5g) black pepper
• Curry (4 serving)
• 3 tbsp (1.5oz, 42g) olive oil
• 2 large (0.3 oz) garlic cloves, minced
• 1 large (10 oz) onion, diced
• 1 ½ cups (12 oz) potatoes, cut into 1.2cm / 1/2″ cubes
• 400g (14.1 oz) cooked chickpeas (SUB 400g chicken breast for omnivore)
• 400g (14.1 oz) canned crushed tomatoes
• 2 cups (16oz, 454g) vegetable or chicken broth/stock
• 2 scallion/shallot stems, sliced
• 2 tbsp (1 oz, 28 g) cilantro, finely chopped
• Salt to taste

Instructions *

1. Heat oil in a large pot or very deep skillet over medium high heat. Add onion and garlic, cook for 3 minutes until onion is translucent.
2. Add Curry Spices and stir for 1 minute. Add the potatoes and stir to coat in the Spices. If the spices start to stick to the bottom of the pot, add a tiny splash of water.
3. Add the chickpeas or chicken (whichever you are using), tomatoes and vegetable or chicken broth.
4. Bring to simmer then turn down the heat to medium and simmer for 15 minutes, or until the potatoes are cooked and the sauce has thickened.
5. Adjust salt to taste, stir through scallions/shallots and parsley.
6. Serve with rice.

Brown Rice With Coconut Curried Golden Lentils – V

Ingredients

• ⅓ cups(2.67 oz) green lentils (V&O) (can sub red) (74.76 g)
• 3 cups(34 oz) water (or vegetable stock) (952 g)
• 2 tsp (0.35 oz, 10 g) olive oil
• 1 small shallot (3 oz), minced (84 g)
• 2 (0.5 oz) cloves garlic (14 g)
• 2 tbsp (1 oz, 28 g)(1 oz) minced ginger (28 g)
• ½ tsp (0.087 oz)salt (2.5 g)
• ⅔ Tbsp(0.33 oz) curry powder (9.24 g)
• 1 tsp(0.174 oz) ground turmeric (4.872 g)
• ⅛ tsp(0.02175 oz) cayenne pepper (0.609 g)
• 2 tsp (0.35 oz, 10 g)(0.33 oz) agave (or honey-not vegan) (9.24 g)
• 2 tsp (0.35 oz, 10 g) (0.33 oz)fresh lemon juice (9.24 g)
• 2 cup (16 oz)cooked brown rice (454 g)
• 2 each boiled eggs (OMNIVORE)

Instructions *

1. Bring water to a boil in a large pot or saucepan.
2. Rinse lentils and bring back to a boil. Once boiling, reduce heat to a simmer and cook lentils uncovered for 4-5 minutes or until just tender. Then drain and set aside. Be careful not to overcook or they can become mushy.
3. In the meantime, heat a large rimmed skillet over medium heat. Once hot, add olive oil, shallot, garlic, and ginger. Sauté for 2-3 minutes, stirring frequently.
4. Then add salt, curry powder, turmeric, and cayenne and cook for 1 minute more. Lower heat to low.
5. Add prepared coconut milk and agave (or honey) and stir to combine. Cook over low heat for 3-4 minutes to combine the flavors.
6. Add the (well) drained, cooked lentils to the coconut sauce and stir. Feel free to add a bit more salt or any of the spices for a stronger flavor.
7. Turn off heat, add lemon juice, and stir.

Brown Rice With Vegan Cashew Stir Fry – V

Ingredients

• 4 cups (32 oz) cooked brown rice

Cashew stir fry

• 2 tbsp (1 oz, 28g) olive oil
• 2 (0.2 oz) cloves garlic, minced
• 1 tsp (0.7 oz, 20 g) minced fresh ginger
• 8 ounces tofu, firm or extra-firm, well pressed sub ¾ pounds Boneless, Skinless Chicken Breast
• 3/4 cup (6 oz) mushrooms, sliced
• 2 stalk (4 oz) celery, diced
• 1 (5 oz) green bell pepper, or red, chopped
• 1/3 cup (3.5 oz) vegetable broth or water
• 2 tbsp (1 oz) soy sauce
• 1 tbsp (0.5 oz) tapioca flour mixed with 3 tbsp (1.5 oz) water
• ½ cup (4 oz) cashew nuts
• 2 (3.5 oz) green onions, chopped, optional

Instructions *

1. In a large skillet or wok, heat the oil and add garlic and ginger for just a minute or two, then add the tofu or chicken, carefully stirring to mix up the ginger and garlic. Heat for 3 to 4 minutes, until tofu is lightly golden.
2. Add the red bell pepper and celery and heat, stirring, for about a minute, then add the mushrooms. Add the vegetable broth or water and soy sauce and allow to simmer for another minute or two, until vegetables are tender but not yet done.
3. Stir in water-tapioca flour mixture, heat until thickened and vegetables are done cooking; then stir in cashews and green onions. Combine well.
4. Serve this vegetable stir-fry immediately with brown rice.

Brown Rice, Tofu And Cabbage Soup – V

Ingredients

• 4 cloves garlic (0.7 oz, 20 g)
• 2 Yukon Gold potatoes (8 oz, 227 g)
• 2 carrot, diced (8 oz, 227 g)
• 2 ribs celery, diced (8 oz, 227 g)
• 1 yellow onion, diced (8 oz, 227 g)
• ½ tsp (0.088 oz,2.5 g) oregano
• ½ tsp (0.088 oz,2.5 g) ginger
• ¾ tsp (0.12 oz,3.5 g) garlic powder
• 4 cups (32 oz, 908 g) vegetable broth sub beef broth
• ¾ cup (6 oz, 170.25 g) diced tomatoes
• ¼ cabbage (8 oz, 227 g), finely chopped
• 250g (8.8 oz) extra firm tofu, pressed and chopped
• 304g (10.75 oz) ground beef (OMNIVORE)
• 4 cups (32 oz, 908 g) (32 oz) cooked brown rice – To serve

Instructions *

1. Add garlic and onion to a pot over medium heat and cook until translucent, approximately 3 minutes.
2. Add the potatoes, carrots, celery and spices to the pot, stir and cook for an additional 5 minutes until soft.
3. Add the vegetable broth, diced tomatoes and cabbage to the pot. Bring to a boil, then simmer for 25 minutes until everything is cooked through.
4. Add the tofu in at the end if desired. Serve with brown rice.

Brown Rice, Roasted Tofu, And Roasted Vegetables – V

Ingredients

• 1 red bell pepper (8 oz, 227 g) sliced (optional)
• Tofu
• 7 ounces firm tofu (196 g)
• ½ Tbsp (0.25 oz, 7 g) olive oil
• ½ Tbsp (0.25 oz, 7 g) tapioca flour
• ¼ tsp (0.0412 oz, 1.17 g) garlic powder
• ⅛ tsp (0.0208 oz, 0.585 g)black pepper
• Chicken
• 4 (16 oz, 454 g) Chicken thigh
• ½ Tbsp (0.25 oz, 7 g) Olive Oil
• ½ tsp (0.0824 oz, 2.34 g) Salt
• ½ tsp (0.0824 oz, 2.34 g) Garlic Powder
• ½ tsp (0.0824 oz, 2.34 g) Onion Powder
• ¼ tsp (0.0412 oz, 1.17 g) Dried Basil
• ¼ tsp (0.0412 oz, 1.17 g) Dried Thyme
• ¼ tsp (0.0412 oz, 1.17 g) Black Pepper
• ¼ tsp (0.0412 oz, 1.17 g) Paprika
• Vegetables (V & O)
• 2 cups (16 oz, 454 g) broccoli florets
• 2 cups (16 oz, 454 g) mushrooms
• 2 cups (16 oz, 454 g) chopped butternut squash
• 1 zucchini, (8 oz, 227 g) sliced and quartered
• 1 yellow squash, (8 oz, 227 g) sliced and quartered
• 1 red bell pepper, (8 oz, 227 g) chopped
• 1 red onion, (8 oz, 227 g) chopped
• 1 Tbsp (0.5 oz, 14 g) olive oil
• 1 Tbsp (0.5 oz, 14 g) balsamic vinegar, or more, to taste
• 6 cloves garlic, (0.75 oz, 21 g) minced
• ¾ tsp (0.12 oz,3.5 g) dried thyme
• Salt and freshly ground black pepper, to taste

Instructions *

Tofu
Drain the Tofu

1. Slice your block of tofu into 2 or 3 even slabs (depending on the shape of your tofu block, each slab should be about 3/4 to 1-inch thick).
2. Lay some paper towels or a clean tea towel on a flat surface, and place the slabs side by side on top of the paper towels. Cover with another layer of paper towels. Then place a cutting board on top of the tofu, and stack a bunch of heavy cans or pots or whatever you can safely balance on the cutting board. The idea is to put a lot of pressure/weight on the tofu, which will help the excess water to press out into the paper towels.
3. Let the tofu drain for at least 15-30 minutes. Meanwhile, heat your oven to 400°F.

Cut the Tofu

4. ce the tofu has drained, remove the weights and paper towels. And use a knife to cut the tofu into your desired shapes. I typically just make little cubes (about 3/4-inch each), but you can cut any size of triangles, rectangles, or other shapes that you’d like.

Coat the Tofu

5. Add your tofu to a large mixing bowl. Drizzle with olive oil, and toss until evenly coated. Sprinkle evenly with tapioca flour, garlic powder and black pepper. Gently toss until the tofu is evenly coated.
6. Turn the tofu out onto a parchment-covered baking sheet, and arrange it so that the tofu is in an even layer (not touching). Bake for 15 minutes.
7. Then remove the baking sheet from the oven, and flip each of the tofu bites so that they can cook evenly on the other side.
8. Return to the oven for 15-20 more minutes, or until the tofu reaches your desired level of crispiness. Remove the baking sheet from the oven. Serve warm and enjoy!

Chicken

1. Preheat the oven to 400 degrees. Line a large baking sheet with foil for easy cleanup and set aside.
2. Remove the chicken thighs from their packaging and pat them dry with paper towels. Arrange the chicken thighs on a prepared baking sheet and drizzle with the olive oil, rubbing the oil into the chicken to coat.
3. In a small bowl mix together the salt, pepper, garlic powder, onion powder, dried herbs, and paprika. Sprinkle the spices over the chicken evenly.
4. Bake chicken in a preheated oven for 35-45 minutes.

Vegetables

1. reheat the oven to 425 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
2. Place broccoli florets, mushrooms, butternut squash, zucchini, squash, bell pepper and onion in a single layer onto the prepared baking sheet. Add olive oil, balsamic vinegar, garlic and thyme; season with salt and pepper, to taste. Gently toss to combine.
3. Place into the oven and bake for 12-15 minutes, or until tender. Serve immediately.

Herb Rice with Roasted Vegetables and Chickpeas – V

Ingredients

• 2 red onions, (16 oz, 454 g) cut into chunky wedges
• 3 peppers, (16 oz, 454 g) sliced
• 3 Zucchinis (16 oz, 454 g) cut into batons
• 5 tbsp (2.5 oz, 70.75 g) olive oil
• 1 cup (8 oz, 227 g) brown rice
• ¼ cup (2 oz, 56.75 g) cilantro
• ½ cup (4 oz, 113.5 g) almonds (V&O) (toasted – optional)
• 1 garlic clove, (0.175 oz, 5 g) crushed
• 400g (14 oz (392 g)) chickpeas (V&O)
• 1 cup (8 oz, 227 g) sunflower seeds (toasted-optional)

Sauteed beef (OMNIVORE OPTION)

½ lb. (8 oz, 227 g) beef thinly sliced

• 1 ½ Tbsp (0.75 oz, 21 g) hoisin sauce
• ½ tsp (0.088 oz,2.5 g) soy sauce
• ¾ Tbsp (.375 oz, 10.5 g) tapioca flour
• ¼ tsp (0.0412 oz, 1.17 g) ground black pepper
• ½ green bell pepper sliced into thick strips
• ½ piece red bell pepper (4 oz, 113.5 g) sliced into thick strips
• ¼ cup (2 oz, 56.75 g) olive oil

Instructions *

1. Heat oven to 180C/350F. Put the red onions, peppers and zucchinis in a large roasting tin, toss in 2 tbsp (1 oz, 28 g) oil and season. (You may need to do this in 2 tins or a very large tin.) Pop in the oven and cook for 25 mins until the vegetables are tender and beginning to turn golden.
2. Meanwhile, cook the rice following pack instructions. Whizz together the cilantro, almonds, remaining oil, the garlic and seasoning to make a pesto. Stir the chickpeas and sunflower seeds into the roasted vegetables and cook for 10 mins more. Fork the cilantro pesto through the rice, spoon over the vegetables and serve.

Sauteed Beef (OMNIVORE OPTION).

1. Combine beef, hoisin sauce, soy sauce, and ground black pepper. Mix well. Let it stand for 5 minutes.
2. Add Tapioca Flour into the bowl. Mix until all ingredients are well distributed. Set aside.
3. Heat oil in a pan. Fry bell peppers for 1 minute. Stir once in a while. Remove bell peppers from the pan, Set aside.
4. Using the remaining oil, stir fry marinated beef until it starts to brown. Add fried bell peppers and toss until all ingredients are distributed. Transfer beef stir fry to a serving plate.

Jambalaya Brown Rice With Black Beans – V

Ingredients

• 4 tbsp (2oz, 56g) olive oil
• 2 large onion (20 oz), finely chopped
• 8 (16 oz) celery sticks, finely chopped
• 2 (10 oz) yellow pepper, chopped
• 4 tsp (0.67 oz) paprika
• 1 tsp (0.174oz, 4.9g) chili flakes
• 1 tsp (0.174oz, 4.9g) dried oregano
• 30g (8.11 oz) brown basmati rice
• 800g (28.2 oz) can chopped tomatoes
• 4 (0.4 oz) garlic cloves, finely grated
• 800g (28.2 oz) cooked pinto beans
• 2 tsp (0.35 oz, 10 g) vegetable bouillon powder
• large handful of cilantro (3 oz), chopped
• 2 cups black beans (VEGAN)
• 2 boiled eggs (OMNIVORE)

Instructions *

1. Heat the oil in a large pan set over a high heat and fry the onion, celery and pepper, stirring occasionally, for 5 mins until starting to soften and color.
2. Stir in the spices and rice, then tip in the tomatoes and a can of water. Stir in the garlic and bouillon. Bring to a simmer, then cover and cook for 25 mins until the rice is tender and has absorbed most of the liquid. Add cooked pinto beans.
3. Keep an eye on the pan towards the end of the cooking time to make sure it doesn’t boil dry – if it starts to catch, add a little more water. Stir in the cilantro and serve with cooked black beans for vegans and boiled eggs for omnivores.

Mexican Tomato Rice With Beans – V

Ingredients

• 1 tsp(0.174 oz) cumin powder(4.9 g)
• 1 cup(8 oz) tomato puree(227 g)
• 1 tsp(0.174 oz, 4.9 g) crushed pepper
• 2 chopped onions (16 oz, 454 g)
• 1 tbsp(0.5 oz, 14 g) crushed garlic
• 2 bay leaves
• 3 tbsps(1.5 oz, 42 g) olive oil
• 1 ¾ cups (14 oz, 392 g) water
• 1 cup (8 oz. 227 g)vegetable stock
• ½ cup (4 oz, 113.5 g) kidney beans (V&O)
• ½ tsp (0.087 oz, 2.5 g)oregano
• 4 cups (32 oz)cooked brown rice(908 g)

Chicken thighs (OMNIVORE OPTION)

• 2 chicken thighs (8 oz, 227 g)
• 1 tbsps (0.5 oz)olive oil(14 g)
• Salt to taste
• ¼ tsp(0.04 oz) pepper(1.25g )
• ¼ tsp(0.04 oz) paprika(1.25 g)
• ½ tsp (0.02 oz)garlic powder(2.5 g)

Instructions *

1. Heat olive oil in a pan, add bay leaf, crushed garlic, chopped onions, and saute it.
2. The onions and garlic are slightly cooked, add crushed red pepper, salt, tomato puree, cumin powder, oregano (optional) once it comes to boil, add kidney beans and vegetable stock, when it boils add rice.

Chicken Thighs

1. To make chicken, preheat the oven to 400 degrees and prepare a 9×13-inch baking dish with a light coating of olive oil. Brush olive oil over the chicken thighs.
2. In a small bowl, combine the salt, pepper, paprika, and garlic powder. Sprinkle the seasoning blend over both sides of the chicken thighs and place them in the prepared baking sheet.
3. Bake in the preheated oven, uncovered for 30-40 minutes or until the internal temperature reads 165 degrees.

Picadillo And Brown Rice – O

Ingredients

• 1 Tbsp(0.5 oz) extra virgin olive oil(14 g)
• 1 lb (16 oz, 454g)ground beef, 80/20
• 1 (4 oz, 113.5 g)) small yellow onion, diced
• 4 (0.6 oz) garlic cloves, roughly chopped
• 1 (5 oz, 140 g) bell pepper, cored and finely chopped
• 1 (3.5 oz, 98 g) large carrot, grated
• 1 tsp (0.175 oz, 5 g) salt
• 2 tsp (0.35 oz, 10 g) chili powder
• 1 tsp (0.175 oz, 5 g)dried oregano
• 2 tsp (0.35 oz, 10 g) cumin
• ½ tsp (0.087 oz, 2.5 g)cinnamon
• 2 tbsp (1 oz, 28 g) fresh tomato
• 2 cups (16 oz)chicken stock(454 g)
• 1 large potato (10 oz), peeled and 1/2 inch diced
• 2 cups (16 oz) cooked rice for serving(454 g)
• Jalapeño peppers slices for serving
• 2 cups (16 oz) Black beans (VEGAN)(454 g)

Instructions *

1. Heat olive oil In a large skillet set over medium high heat, cook the beef with the onions, garlic, bell pepper, and carrots until meat is browned, about 8 minutes.
2. Add in the salt, chili powder, oregano, cumin, cinnamon and fresh tomato mix for 30 seconds until incorporated.
3. Add in the chicken stock and potatoes, mix to combine.
4. Turn the heat up to high and bring to a simmer.
5. Reduce the heat to medium-low and cook until potatoes are tender and the mixture has completely thickened, about 20 minutes.
6. Serve with cooked rice and peppers if you want extra heat.

Rice And Beans Stuffed Peppers – V

Ingredients

• 4 (20 oz) Bell Peppers
• 1 tbsp (0.5oz, 14g) olive oil
• ¼ cup (2oz, 56.75g) onion, diced
• ¼ cup (2oz, 56.75g) carrots, diced
• ¼ cup (2oz, 56.75g) celery, diced
• 2 (0.2 oz) cloves garlic, minced
• 1 tsp (0.167 oz) cumin
• ½ tsp (0.083 oz) chili powder
• 1 clove (0.1 oz) garlic
• 15oz black beans (V&O)
• ¼ cup (2 oz) cilantro, chopped
• 1 cup cooked brown rice (8 oz)
• 1 cup nutritional yeast (8 oz)

Canned sardines

• 425g (15 oz) canned sardines
• 3 cloves (0.3 oz) garlic peeled, thinly sliced
• 3 small (3.9 oz) shallots (can be substituted with a small red onion), peeled, thinly sliced
• 1 small (3.5 oz) tomato, sliced in wedges
• ¼ tsp (0.042 oz) ground pepper
• 1 big (6 oz) red chili (optional), sliced
• 4 (8 oz) whole bird’s eyes chillies (optional)
• A pinch of salt
• 2 tbsp (1 oz, 28 g) olive oil

Instructions *

1. Preheat the oven to 350 degrees. Remove tops from peppers and scrape out membranes and seeds. Set aside.
2. Heat olive in a skillet over medium heat and add onions, garlic, carrots and celery. Cook until soft, about 5 minutes. Add in garlic and cook for 1 additional minute. Stir in black beans, cumin and chili powder.
3. Using the back of a fork, mash up about half of the black beans. Add in cilantro and salsa and cook for 2 more minutes. Remove from heat and stir in cooked rice.
4. Evenly fill the four prepared peppers with the rice and black bean mixture and set inside a baking dish. Top each pepper with a 1/4 cup of yeast. Bake in a preheated oven for 30-40 minutes until peppers have softened.

Canned Sardines

1. In a wok, heat the oil over medium heat. Sautee the sliced garlic, shallots, big red chili and tomato until fragrant, around 4 minutes.
2. Put in the canned sardines, add white pepper, salt and the whole bird’s eye chillies. Gently stir to mix all the ingredients, being careful not to break the fish.
3. Continue to simmer until the sauce thickens, around 10 minutes. When done, transfer the sardines to a serving plate.

Stir Fried Rice With Mixed Veggies And Fofu And Fish- V

Ingredients

• 1 tbsp(0.5 oz) olive oil(14 g)
• 2 garlic cloves, (0.35 oz, 10 g) minced
• ½ tsp (0.088 oz,2.5 g) fresh ginger, peeled and finely chopped
• 2 cups(16 oz) cooked brown rice(454 g)
• 1 ½ tbsps(0.75 oz) soy sauce(21 g)
• ½ tsp(0.087 oz) toasted sesame oil(2.5 g)
• Salt and black pepper to taste
• ½ cup(4 oz, 113.5 g) mixed frozen vegetables
• 1 pinch crushed red pepper
• 2 small scallions,(1.5 oz, 45 g) halved lengthwise and thinly sliced
• 4 ounces baked tofu (113.5 g) (pressed and cut into 1-inch cubes)
• 1 Tbsp (0.5 oz, 14 g) Toasted sesame seeds (optional)

Stir fried rice with fish (OMNIVORE)

• 2 cups(16 oz) cooked brown rice(454 g)
• 1 tsp(0.174 oz) sesame oil(4.9 g)
• ½ tsp (0.088 oz,2.5 g) fresh ginger, finely grated
• ¾ tbsp(0.375 oz) rice vinegar(10.5 g)
• 1 tsp(0.174 oz) soy sauce(4.9 g)
• ⅛ tsp(0.02 oz) caster sugar(0.6 g)
• 1 tsp(0.174 oz) olive oil(4.9 g)
• 2 tilapia fish filets (8 oz, 227 g)
• 1 cup(8 oz, 227 g) mixed frozen vegetables
• 1 green onions, (.375 oz, 10.5 g) thinly sliced
•  tsp(0.174 oz) sesame seeds, toasted(4.9 g)
• Lemon slices, to serve

Instructions *

1. In a large skillet or wok, heat the olive oil over medium-high heat.
2. Add garlic, ginger, & red pepper flakes and stir-fry until fragrant, about 30 seconds.
3. Add tofu and stir-fry until golden brown, about 2 minutes.
4. Add mixed veggies until crisp-tender, about 3 minutes.
5. Add rice and soy sauce; cook, stirring occasionally, until rice is heated through, about 3 minutes.
6. Stir in sesame oil & sesame seeds, if using.
7. Season with salt and pepper; garnish with scallions. Serve hot.

Stir Fried Rice with Fish

1. Meanwhile, combine sesame oil , ginger , vinegar , soy sauce and sugar in a jug.
2. Heat olive oil in a frying pan over medium heat.
3. Cook fish for 4 to 5 minutes each side or until cooked through.
4. Transfer to a plate. Cover to keep warm.
5. Add frozen veggies and onion and cook, tossing, for 2 minutes.
6. Place rice, vegetable mixture and sesame oil mixture in a bowl.
7. Toss to combine. Divide between plates. Top with fish. Sprinkle with sesame seeds. Serve with lemon slices.