Difference between revisions of "Everyday/Generic Recipes"

Revision as of 17:00, 30 September 2020 (view source) MiniGlacé (talk | contribs) (→‎Pumpkin pasta) ← Older edit		Revision as of 17:01, 30 September 2020 (view source) MiniGlacé (talk | contribs) (→‎Pumpkin pasta) Newer edit →
Line 3,503:		Line 3,503:
	*Put the pumpkin skins back in the oven at °200C with the pumpkin seeds and toast until crispy.		*Put the pumpkin skins back in the oven at °200C with the pumpkin seeds and toast until crispy.
	*In the meantime, bring water to a boil for your pasta. Add in your pasta and cook until al dente, then drain.		*In the meantime, bring water to a boil for your pasta. Add in your pasta and cook until al dente, then drain.
−	*Blend your pumpkin with some salt, some black pepper and some of your coconut milk until smooth and lumpless.	+	*Blend your pumpkin with some salt, some black pepper and the coconut milk until smooth and lumpless.
	*In a pot, stir in your garlic with a little bit of water and cook for 5 minutes.		*In a pot, stir in your garlic with a little bit of water and cook for 5 minutes.
	*Add in your blended pumpkin purée to your garlic and slowly stir in the rest of your coconut milk to achieve a gravy consistency.  If one can of coconut milk is not enough, stir in soy milk instead.		*Add in your blended pumpkin purée to your garlic and slowly stir in the rest of your coconut milk to achieve a gravy consistency.  If one can of coconut milk is not enough, stir in soy milk instead.

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Revision as of 17:01, 30 September 2020

These are mostly whole-food vegan recipes that are generic, where taste and ingredients aren't associated with any cuisine in particular.

Because of the generic nature of these recipes they're easily customizable, and you can easily add other ingredients on top to nuance the taste the way you want it to be.

Both the cost per serving and the nutrition facts per serving will exclude optional additions, and they'll take into consideration the first option written in the case of ' x OR y '.

For other recipes: Index of Recipes

Chickpea rainbow salad in garlic and chive dressing

Duration: 20 minutes

Difficulty: 1/5

Servings: 4

Cost per serving: $3.85 (total cost: $15.40)

Cost per 2000 kcal: $16.80

Nutrition facts per serving
CALORIES PER SERVING (kcal): 458         (calories in whole recipe: 1832)
Proteins	44%	24.7g	Protein: lysine	81%	1.6g
			Protein: methionine	37%	0.3g
			Protein: isoleucine	58%	1.0g
Carbohydrates	57%	75.3g	Fibers	50%	19.1g
			Net carbs	n/a	56.2g
			Sugars	n/a	23.4g
Fats	15%	10.2g	Omega-3	23%	0.4g
			Omega-6	19%	3.3g
			Saturated fats	n/a	1.2g
Vitamin B1	20%	0.2mg	Vitamin B2	24%	0.3mg
Vitamin B3	14%	2.3mg	Vitamin B5	23%	1.2mg
Vitamin B6	50%	0.7mg	Folate	48%	194.0μg
Vitamin A	13%	117.8μg	Vitamin C	150%	135.1mg
Vitamin E	11%	1.7mg	Vitamin K	54%	65.5μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	43%	431.4mg	Copper	86%	0.8mg
Iron	54%	4.4mg	Magnesium	31%	127.3mg
Manganese	97%	2.2mg	Phosphorus	51%	358.5mg
Potassium	22%	1034.9mg	Selenium	18%	10.1μg
Zinc	21%	2.4mg	Sodium to taste

Ingredients:

FOR THE SALAD

• 3 cans (720g) cooked, rinsed, and drained chickpeas
• 1/2 diced cucumber
• 1 diced yellow bell pepper
• 1 diced red bell pepper
• 1 cup diced cherry tomatoes
• 1 1/2 cup shredded red cabbage
• 1 can (320g) kernel corn

FOR THE DRESSING

• 3 cups plant-based yogurt
• 1 1/2 squeezed lemon juice
• 3/4 cup finely chopped fresh chives
• 1 1/2 tsp garlic powder
• Salt and black pepper to taste

Instructions:

• In a large bowl, put all of the salad ingredients together and toss until evenly distributed.
• In a small bowl, put all of the dressing ingredients together and mix together until properly incorporated.
• Pour the sauce on top of the salad ingredients and stir until each piece of the salad is coated in the dressing.

Serving:

In a bowl, place a generous serving of the salad. Top with fresh mint for added sweetness. Serve with fresh bread.

Chickpea turmeric rice

Difficulty: 1/5

Time: 20 minutes

Servings: 2

Cost per serving: $3.30 (total cost: $6.60)

Cost per 200 kcal: $10.66

Nutrition facts per serving
CALORIES PER SERVING (kcal): 619         (calories in whole recipe: 1238)
Proteins	43%	24.5g	Protein: lysine	72%	1.4g
			Protein: methionine	41%	0.4g
			Protein: isoleucine	58%	1.0g
Carbohydrates	87%	113.5g	Fibers	55%	21.1g
			Net carbs	n/a	92.4g
			Sugars	n/a	15.0g
Fats	13%	9.1g	Omega-3	7%	0.1g
			Omega-6	14%	2.5g
			Saturated fats	n/a	1.1g
Vitamin B1	41%	0.5mg	Vitamin B2	17%	0.2mg
Vitamin B3	41%	6.7mg	Vitamin B5	30%	1.5mg
Vitamin B6	52%	0.7mg	Folate	43%	173.1μg
Vitamin A	11%	103.8μg	Vitamin C	35%	31.9mg
Vitamin E	13%	mg	Vitamin K	40%	48.4μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	14%	143.8mg	Copper	105%	1.0mg
Iron	57%	4.6mg	Magnesium	41%	166.8mg
Manganese	188%	4.3mg	Phosphorus	66%	463.4mg
Potassium	20%	946.4mg	Selenium	35%	19.3μg
Zinc	30%	3.3mg	Sodium to taste

Ingredients:

• 2 cups brown rice
• 3 cups water
• 480g rinsed and drained chickpeas
• 2 cups diced cherry tomatoes
• 1/4 tsp ground turmeric
• 1/4 tsp black pepper
• 1/4 tsp salt
• 1/2 cup finely chopped fresh chives
• Fresh parsley (optional)

Instructions:

• In a medium-sized pot, combine the rice and the water. Bring to a boil, then lower the heat to achieve a simmer. Half cover the pot and cook the rice, making sure to stir with a spoon every now and then to prevent the rice from sticking to the bottom of the pot.
• In the meantime, put the chickpeas, the tomatoes, and the spices in a medium-sized pot with a little bit of water to steam for 15 minutes. Take off the cover, and cook until most of the water has evaporated. Turn off the heat, mix in the chives, and let sit for a few minutes.
• In a large bowl, mix the rice and the chickpeas together until every piece of rice is evenly coated with the turmeric.

Serving:

In a plate, serve a few ladles of the rice. Top with fresh parsley. Sprinkle black pepper on top for an extra kick.

Avocado pasta

Difficulty: 1/5

Time: 20 minutes

Servings: 4

Cost per serving: $2.10 (total cost: $8.40)

Cost per 2000 kcal: $11.86

Nutrition facts per serving
CALORIES PER SERVING (kcal): 354         (calories in whole recipe: 1416)
Proteins	19%	11.1g	Protein: lysine	20%	0.4g
			Protein: methionine	21%	0.2g
			Protein: isoleucine	24%	0.4g
Carbohydrates	42%	55.2g	Fibers	30%	11.7g
			Net carbs	n/a	43.5g
			Sugars	n/a	5.8g
Fats	20%	13.4g	Omega-3	10%	0.2g
			Omega-6	11%	1.9g
			Saturated fats	n/a	1.9g
Vitamin B1	25%	0.3mg	Vitamin B2	22%	0.3mg
Vitamin B3	39%	6.3mg	Vitamin B5	31%	1.6mg
Vitamin B6	35%	0.5mg	Folate	31%	126.6μg
Vitamin A	7%	71.6μg	Vitamin C	30%	27.7mg
Vitamin E	14%	2.2mg	Vitamin K	55%	66.3μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	6%	60.9mg	Copper	57%	0.5mg
Iron	41%	3.3mg	Magnesium	27%	111.1mg
Manganese	89%	2.1mg	Phosphorus	35%	247.8mg
Potassium	16%	792.3μg	Selenium	84%	46.4μg
Zinc	23%	2.6mg	Sodium to taste

Ingredients:

• 500g whole-wheat pasta
• 2 peeled, seeded avocados
• 1 cup fresh basil
• 1 cup corn kernels
• 3 cloves garlic
• 2 cups sliced cherry tomatoes
• 4 tbsp lemon juice
• Salt to taste
• Black pepper
• Water (or olive oil) for thinning the sauce

Instructions:

• In a blender, add the avocados, the garlic, the basil, the lemon juice, the corn kernels, and the black pepper, and a bit of water/olive oil.
• Blend lightly, taste, and add the salt and the water/olive oil that's needed for the mixture to be smooth, then blend lightly again--it needs to be consistently uniform, but not overly blended, so that some corn kernels are left partly intact for better texture.
• In the meantime, bring water to a boil for the pasta. Add in the pasta and cook until al dente, then drain.
• Mix the pasta and the avocado sauce together, and add the cherry tomatoes on top.

Serving:

Serve the pasta in a plate. Top with fresh basil leaves, more lemon juice and more sliced cherry tomatoes for added freshness.

Quick lentil stew

Difficulty: 1/5

Time: 20 minutes

Servings: 1

Cost: $1.70

Cost per 2000 kcal: $9.60

Nutrition facts per serving
CALORIES PER SERVING (kcal): 354         (calories in whole recipe: 354)
Proteins	52%	29.7g	Protein: lysine	96%	1.9g
			Protein: methionine	33%	0.3g
			Protein: isoleucine	64%	1.1g
Carbohydrates	46%	60.8g	Fibers	59%	22.5g
			Net carbs	n/a	38.3g
			Sugars	n/a	5.5g
Fats	4%	3.2g	Omega-3	48%	0.8g
			Omega-6	3%	0.6g
			Saturated fats	n/a	0.5g
Vitamin B1	51%	0.6mg	Vitamin B2	73%	1.0mg
Vitamin B3	62%	9.9mg	Vitamin B5	96%	4.8mg
Vitamin B6	64%	0.8mg	Folate	154%	618.6μg
Vitamin A	127%	1146.7μg	Vitamin C	14%	13.4mg
Vitamin E	46%	7.0mg	Vitamin K	859%	1030.9μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	34%	341.9mg	Copper	179%	1.6mg
Iron	166%	13.3mg	Magnesium	62%	249.7mg
Manganese	112%	2.6mg	Phosphorus	86%	607.3mg
Potassium	40%	1918.9mg	Selenium	64%	35.7μg
Zinc	44%	4.9mg	Sodium to taste

Ingredients:

• 1 can unsalted lentils
• 1 cup diced mushrooms
• 1 cup frozen spinach OR 1 cup chopped kale
• 1 1/2 tsp garlic powder
• 1/2 tsp turmeric
• Black pepper
• Salt to taste

Instructions:

• In a medium pot, add the lentils, the mushrooms, the spinach/kale, the garlic, the turmeric and some black pepper, with a little bit of water to steam for about 15-20 minutes, stirring occasionally for it not to stick to the pot.
• Turn off the heat, and adjust for salt.

Serving:

Ideally served with some freshly cut vegetables, some tofu slices and/or a slice of whole wheat bread on the side.

Scrambled tofu bowl (scrambled-egg-like taste bowl)

Difficulty: 1/5

Time: 25 minutes

Servings: 4

Cost per serving: $1.40 (total cost: $5.60)

Cost per 2000 kcal: $17.07

Nutrition facts per serving
CALORIES PER SERVING (kcal): 164         (calories in whole recipe: 656)
Proteins	28%	16.2g	Protein: lysine	27%	0.5g
			Protein: methionine	15%	0.1g
			Protein: isoleucine	29%	0.5g
Carbohydrates	13%	17.7g	Fibers	16%	6.4g
			Net carbs	n/a	11.3g
			Sugars	n/a	5.4g
Fats	7%	5.1g	Omega-3	11%	0.2g
			Omega-6	9%	1.7g
			Saturated fats	n/a	0.9g
Vitamin B1	413%	5.0mg	Vitamin B2	403%	5.2mg
Vitamin B3	209%	33.5mg	Vitamin B5	64%	3.2mg
Vitamin B6	387%	5.0mg	Folate	40%	163.8μg
Vitamin A	0%	0.5μg	Vitamin C	7%	6.5mg
Vitamin E	0%	0.0mg	Vitamin K	4%	5.6μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	19%	193.6mg	Copper	92%	0.8mg
Iron	51%	4.1mg	Magnesium	16%	64.0mg
Manganese	37%	0.9mg	Phosphorus	45%	318.7mg
Potassium	16%	777.4mg	Selenium	62%	34.3μg
Zinc	33%	3.6mg	Sodium to taste

Ingredients:

• 1 sliced big-sized onion
• 3 cups mushrooms (preferably shiitake mushrooms for their exceptional matching flavor with the rest of the ingredients, but as they're expensive/usually hard to find, any mushrooms will do)
• 2 1/2 tbsp miso paste OR 2 1/2 tbsp soy sauce
• 250g tofu (half of it cubed, the other half crumbled)
• 4 tbsp nutritional yeast
• Black pepper

Oil-free Instructions:

• In a pot, add in the onions and mushrooms with a little bit of water to steam until the onions are soft.
• Stir in the miso paste until dissolved, then mix in the tofu. Let simmer until most of the water has evaporated.
• Turn off the heat, and mix in the nutritional yeast until your mixture is evenly coated. Sprinkle in some black pepper to taste.

Added-Oil Instructions (faster preparation):

• Bring a small skillet to medium heat, add half a tablespoon of extra virgin olive oil, then add in the onions and mushrooms and cook until the onions are soft.
• Mix in the tofu and cook until it begins to brown slightly. Meanwhile, mix the miso with a small amount of water (about a tablespoon) so it's thinner and set aside.
• Sprinkle in some black pepper to taste, then turn off the heat and mix in the miso then nutritional yeast until your mixture is evenly coated.

Serving:

Put your scrambled tofu on a plate. You can serve it with a side of brown rice, whole-grain couscous, or a slice of bread.

Green pasta with tomato sauce

Difficulty: 1/5

Time: 25 minutes

Servings: 4

Cost per serving: $1.75 (total cost: $7.00)

Cost per 2000 kcal: $13.94

Nutrition facts per serving
CALORIES PER SERVING (kcal): 251         (calories in whole recipe: 1004)
Proteins	20%	11.3g	Protein: lysine	17%	0.3g
			Protein: methionine	19%	0.2g
			Protein: isoleucine	23%	0.4g
Carbohydrates	38%	8.5g	Fibers	22%	8.5g
			Net carbs	n/a	49.9g
			Sugars	n/a	6.5g
Fats	4%	2.6g	Omega-3	4%	0.1g
			Omega-6	4%	0.7g
			Saturated fats	n/a	0.4g
Vitamin B1	29%	0.4mg	Vitamin B2	17%	0.2mg
Vitamin B3	34%	5.5mg	Vitamin B5	13%	0.7mg
Vitamin B6	25%	0.mg	Folate	18%	74.4μg
Vitamin A	10%	93.2μg	Vitamin C	21%	19.7mg
Vitamin E	9%	1.4mg	Vitamin K	23%	28.1μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	6%	63.8mg	Copper	49%	0.4mg
Iron	45%	3.6mg	Magnesium	24%	97.1mg
Manganese	87%	2.0mg	Phosphorus	33%	231.5mg
Potassium	11%	528.6mg	Selenium	84%	46.7μg
Zinc	20%	2.3mg	Sodium to taste

Ingredients:

• 500g whole-wheat pasta
• 5-7 cloves crushed garlic (depending how garlicky you want it to be)
• 1 cup green peas
• 2 cups chopped arugula
• 1/2 can unsalted tomato sauce
• 15-17 sliced cherry tomatoes
• Salt to taste
• Black pepper

Instructions:

• In a medium pot, add the tomato sauce, the garlic, and some salt and black pepper, with a little bit of water to thin the sauce, and steam for about 10 minutes on low heat.
• Add the green peas, and let it steam for another 5 minutes.
• In the meantime, bring water to a boil for the pasta. Add in the pasta and cook until al dente, then drain.
• Add the arugula and the cherry tomatoes to the sauce, stirring for 2 minutes--or until the arugula has shrunk. Then turn off the heat.
• Mix the pasta and the tomato sauce together, adjusting for seasoning.

Chickpea-mushroom stew with greens

Difficulty: 1/5

Time: 25 minutes

Servings: 2

Cost per serving: $1.75 (total cost: $3.50)

Cost per 2000 kcal: $4.08

Nutrition facts per serving
CALORIES PER SERVING (kcal): 429         (calories in whole recipe: 1716)
Proteins	41%	23.3g	Protein: lysine	72%	1.4g
			Protein: methionine	35%	0.3g
			Protein: isoleucine	53%	0.9g
Carbohydrates	56%	73.2g	Fibers	57%	21.7g
			Net carbs	n/a	55.1g
			Sugars	n/a	18.1g
Fats	11%	7.2g	Omega-3	11%	0.2g
			Omega-6	11%	1.9g
			Saturated fats	n/a	0.7g
Vitamin B1	34%	0.4mg	Vitamin B2	33%	0.4mg
Vitamin B3	34%	5.5mg	Vitamin B5	48%	2.4mg
Vitamin B6	38%	0.5mg	Folate	47%	189.1μg
Vitamin A	11%	106.6μg	Vitamin C	21%	19.0mg
Vitamin E	6%	0.9mg	Vitamin K	49%	59.0μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	15%	157.8mg	Copper	122%	1.1mg
Iron	68%	5.5mg	Magnesium	25%	100.5mg
Manganese	103%	2.4mg	Phosphorus	50%	350.9mg
Potassium	16%	792.7mg	Selenium	31%	17.5μg
Zinc	27%	3.0mg	Sodium to taste

Ingredients:

FOR CHICKPEA-MUSHROOM STEW

• 2 cans unsalted chickpeas
• 2 tbsp miso paste OR 2 tbsp soy sauce
• 2 cups chopped mushrooms
• 1 diced onion
• Black pepper

FOR GREENS

• 2 cups peas (or any other staple of your choice)
• 2 cups green beans (or any other staple of your choice)
• Salt to taste

Instructions:

• In a medium pot, add the chickpeas, the miso paste, the onion, the mushrooms and some black pepper, with a little bit of water to steam for about 20 minutes on low heat, stirring occasionally.
• In the meantime, in a small pot, add the peas and the green beans, with a bit of water for it to steam for about 10 minutes, or until the greens become tender.
• Serve the greens, adjusted for salt, on the side of the chickpea-mushroom stew.

Messy pasta with tofu and seeds

Difficulty: 1/5

Time: 25 minutes

Servings: 4

Cost per serving: $1.20 (total cost: $4.80)

Cost per 2000 kcal: $7.45

Nutrition facts per serving
CALORIES PER SERVING (kcal): 322         (calories in whole recipe: 1288)
Proteins	37%	20.8g	Protein: lysine	34%	0.7g
			Protein: methionine	29%	0.3g
			Protein: isoleucine	38%	0.7g
Carbohydrates	38%	50.5g	Fibers	34%	13.1g
			Net carbs	n/a	37.4g
			Sugars	n/a	1.8g
Fats	11%	7.4g	Omega-3	110%	1.8g
			Omega-6	9%	1.7g
			Saturated fats	n/a	1.0g
Vitamin B1	428%	5.1mg	Vitamin B2	394%	5.1mg
Vitamin B3	204%	32.8mg	Vitamin B5	20%	1.0mg
Vitamin B6	400%	5.2mg	Folate	68%	4.0μg
Vitamin A	63%	573.3μg	Vitamin C	4%	3.7mg
Vitamin E	24%	3.7mg	Vitamin K	459%	551.0μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	29%	296.9mg	Copper	67%	0.6mg
Iron	75%	6.1mg	Magnesium	49%	198.8mg
Manganese	126%	2.9mg	Phosphorus	58%	406.1mg
Potassium	14%	682.5mg	Selenium	127%	69.9μg
Zinc	40%	4.4mg	Sodium to taste

Ingredients:

• 500g whole-wheat pasta
• 5-7 cloves crushed garlic (depending how garlicky you want it to be)
• 2 cups frozen spinach OR 2 cups chopped kale
• 125g tofu, crumbled
• 2 tbsp chia seeds
• 1 tbsp flax seeds
• 4 tbsp nutritional yeast
• Salt to taste
• Black pepper

Instructions:

• In a medium pot, add the garlic, the tofu, the chia seeds, the flax seeds, and some salt and black pepper, with a little bit of water to steam until the garlic is cooked and a paste has formed--thanks to the binding agent of the chia seeds.
• Add the spinach/kale, and turn the heat to low, letting it steam for another 5-10 minutes, until the spinach/kale is cooked.
• Turn off the heat and mix in the nutritional yeast, stirring to coat and to thicken the sauce.
• In the meantime, bring water to a boil for the pasta. Add in the pasta and cook until al dente, then drain.
• Mix the pasta and the tofu sauce together, adjusting for seasoning.

Serving:

Serve the pasta in a plate. You can add sesame seeds--or any other seeds you like--on top for added flavor.

Jackfruit super pasta

Difficulty: 1/5

Time: 25 minutes

Servings: 4

Cost per serving: $1.90 (total cost: $7.60)

Cost per 2000 kcal: $8.46

Nutrition facts per serving
CALORIES PER SERVING (kcal): 449         (calories in whole recipe: 1796)
Proteins	34%	19.1g	Protein: lysine	40%	0.8g
			Protein: methionine	33%	0.3g
			Protein: isoleucine	47%	0.8g
Carbohydrates	68%	89.6g	Fibers	37%	14.3g
			Net carbs	n/a	75.3g
			Sugars	n/a	28.5g
Fats	8%	5.4g	Omega-3	20%	0.3g
			Omega-6	8%	1.5g
			Saturated fats	n/a	1.0g
Vitamin B1	43%	0.5mg	Vitamin B2	22%	0.3mg
Vitamin B3	36%	5.8mg	Vitamin B5	19%	1.0mg
Vitamin B6	56%	0.7mg	Folate	38%	155.9μg
Vitamin A	5%	51.1μg	Vitamin C	33%	29.8mg
Vitamin E	8%	1.2mg	Vitamin K	3%	4.3μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	18%	188.2mg	Copper	70%	0.6mg
Iron	62%	5.0mg	Magnesium	39%	158.4mg
Manganese	104%	2.4mg	Phosphorus	48%	339.9mg
Potassium	23%	1085.7mg	Selenium	96%	52.9μg
Zinc	26%	3.0mg	Sodium to taste

Ingredients:

• 500g whole wheat pasta
• 1 can unsalted beans
• 125g crushed tofu
• 1 jar shredded jackfruit
• 5-7 cloves crushed garlic (depending how garlicky you want it to be) OR 4 tsp garlic powder
• 1 tbsp paprika
• The juice of 1 squeezed orange
• 1 tbsp date sugar
• Black pepper
• Salt to taste (jack fruit is usually salted already)

Instructions:

• In a small pot, add the beans, the tofu, the jackfruit, the garlic, the paprika, the date sugar, and a pinch of salt and black pepper, with a little bit of water to steam on low heat for around 15 minutes. Stir often for it not to stick to the pot.
• In the meantime, bring water to a boil for the pasta. Add in the pasta and cook until al dente, then drain.
• Add in the orange juice to the mix, and stir on low heat for about 2 minutes.
• Mix the sauce with the pasta, adjusting for seasoning, and serve.

Eggplant pasta

Difficulty: 1/5

Time: 25 minutes

Servings: 4

Cost per serving: $1.30 (total cost: $5.20)

Cost per 2000 kcal: $9.60

Nutrition facts per serving
CALORIES PER SERVING (kcal): 271         (calories in whole recipe: 1084)
Proteins	18%	10.3g	Protein: lysine	14%	0.3g
			Protein: methionine	16%	0.1g
			Protein: isoleucine	22%	0.4g
Carbohydrates	44%	57.6g	Fibers	26%	10.0g
			Net carbs	n/a	47.6g
			Sugars	n/a	10.1g
Fats	4%	2.8g	Omega-3	4%	0.1g
			Omega-6	4%	0.7g
			Saturated fats	n/a	0.4g
Vitamin B1	29%	0.4mg	Vitamin B2	15%	0.2mg
Vitamin B3	34%	5.5mg	Vitamin B5	12%	0.6mg
Vitamin B6	25%	0.3mg	Folate	21%	643.1μg
Vitamin A	3%	32.1μg	Vitamin C	14%	13.1mg
Vitamin E	7%	1.1mg	Vitamin K	13%	16.4μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	5%	50.0mg	Copper	54%	0.5mg
Iron	40%	3.2mg	Magnesium	25%	103.6mg
Manganese	87%	2.0mg	Phosphorus	31%	223.0mg
Potassium	13%	651.4mg	Selenium	83%	46.0μg
Zinc	10%	2.1mg	Sodium to taste

Ingredients:

• 500g whole-wheat pasta
• 1 cubed medium sized eggplant
• 1 diced onion
• 10-12 sliced sun-dried tomatoes
• 1 handful sliced cherry tomatoes
• 1 cup fresh arugula
• Salt to taste
• Black pepper

Instructions:

• In a medium pot, add the onion, the eggplant, the sun-dried tomatoes, the cherry tomatoes, and some salt and black pepper, with a little bit of water to steam until the eggplant is cooked and the sun-dried tomatoes are soft, and most of the water has evaporated.
• Turn off the heat and mix in the arugula, stirring to lightly cook the arugula.
• In the meantime, bring water to a boil for the pasta. Add in the pasta and cook until al dente, then drain.
• Mix the pasta and the eggplant-tomato sauce together, adjusting for seasoning.

Serving:

Serve the pasta in a plate. You can add more fresh cherry tomatoes and arugula on top for freshness. You can squeeze in some lemon juice for acidity.

Herbal cold pasta salad

Difficulty: 1/5

Time: 25 minutes

Servings: 4

Cost per serving: $1.60 (total cost: $6.40)

Cost per 2000 kcal: $13.00

Nutrition facts per serving
CALORIES PER SERVING (kcal): 246         (calories in whole recipe: 984)
Proteins	23%	13.3g	Protein: lysine	11%	0.2g
			Protein: methionine	15%	0.1g
			Protein: isoleucine	19%	0.3g
Carbohydrates	36%	47.0g	Fibers	24%	9.1g
			Net carbs	n/a	37.9g
			Sugars	n/a	3.6g
Fats	4%	2.8g	Omega-3	3%	0.1g
			Omega-6	4%	0.7g
			Saturated fats	n/a	0.4g
Vitamin B1	420%	5.0mg	Vitamin B2	382%	5.0mg
Vitamin B3	204%	32.7mg	Vitamin B5	19%	1.0mg
Vitamin B6	388%	5.1mg	Folate	42%	168.9μg
Vitamin A	6%	57.3μg	Vitamin C	15%	13.6mg
Vitamin E	8%	1.3mg	Vitamin K	26%	32.0μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	7%	75.1mg	Copper	41%	0.4mg
Iron	55%	4.5mg	Magnesium	24%	98.7mg
Manganese	86%	2.0mg	Phosphorus	40%	282.3mg
Potassium	12%	572.6mg	Selenium	103%	57.1μg
Zinc	32%	3.6mg	Sodium to taste

Ingredients:

• 500g whole wheat pasta
• 2 tsp dried oregano + 1 tsp for topping OR some fresh oregano if you have it
• 2 tsp dried basil + 1 tsp for topping OR some fresh basil leaves if you have it
• 2 tsp garlic powder
• 21-23 diced cherry tomatoes
• 4 chopped leaves mint
• 1 tsp paprika
• 1 tsp dried sage
• 1 tsp thyme
• 1 tbsp nutritional yeast
• Black pepper
• Salt to taste
• Cayenne powder (optional)

Instructions:

• In a small pot, add the 2 tsp of oregano, the 2 tsp of basil, the garlic, the paprika, the sage, the thyme, the nutritional yeast, the cayenne powder (optional), and some salt and black pepper. Add a bit of water for it to steam, for about 5 minutes.
• Bring water to a boil for the pasta. Add in the pasta and cook until al dente, then drain, passing the strainer under cold water to cool off the pasta faster.
• Meanwhile, in a bowl, add the cherry tomatoes, the sauce from the small pot, the 1 tsp of oregano/some fresh oregano, the 1 tsp of basil/some fresh basil, and the mint.
• Mix what's in the bowl with a spoon (or bare hands to be faster), and mix in the pasta, adjusting for seasoning.

Serving:

Serve cold in a plate. Add in a drizzle of olive oil if you want some extra taste, and adjust with salt and black pepper. Top with more nutritional yeast for extra cheesiness. Top with some mint leaves for added freshness. Sprinkle other herbs/spices to add flavors of your choice.

Moroccan-style chickpea stew

Difficulty: 1/5

Time: 30 minutes

Servings: 4

Cost per serving: $0.50 (total cost: $2.00)

Cost per 2000 kcal: $5.10

Nutrition facts per serving
CALORIES PER SERVING (kcal): 196         (calories in whole recipe: 784)
Proteins	17%	9.6g	Protein: lysine	31%	0.6g
			Protein: methionine	14%	0.1g
			Protein: isoleucine	23%	0.4g
Carbohydrates	25%	33.5g	Fibers	25%	9.8g
			Net carbs	n/a	23.7g
			Sugars	n/a	8.3g
Fats	5%	3.7g	Omega-3	3%	0.0g
			Omega-6	5%	0.9g
			Saturated fats	n/a	0.3g
Vitamin B1	40%	0.5mg	Vitamin B2	5%	0.1mg
Vitamin B3	4%	0.8mg	Vitamin B5	8%	0.4mg
Vitamin B6	20%	0.3mg	Folate	17%	68.6μg
Vitamin A	1%	17.5μg	Vitamin C	12%	11.5mg
Vitamin E	5%	0.8mg	Vitamin K	5%	6.3μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	9%	93.2mg	Copper	41%	0.4mg
Iron	28%	2.3mg	Magnesium	11%	44.8mg
Manganese	52%	1.2mg	Phosphorus	18%	129.5mg
Potassium	5%	365.3mg	Selenium	8%	4.5μg
Zinc	8%	1.0mg	Sodium to taste

Ingredients:

• 1 medium-sized sliced onion
• 1/2 tsp ground cumin
• 1/2 tsp cumin seeds
• 1/4 tsp ground turmeric
• 1/4 tsp of ground cinnamon
• 1 cup cubed tomatoes
• 1/4 cup tomato paste
• 2 cans (480g) rinsed and drained chickpeas
• Black pepper to taste
• Salt to taste

Instructions:

• In a pot, add the onions, cumin, turmeric, and cinnamon with a little bit of water. Cover and steam until the onions are almost translucent.
• Add the tomatoes and a pinch of salt and pepper. Cover and steam for 5 minutes.
• Add the chickpeas and mix to make sure that every chickpea is coated with a little bit of the stew. Steam uncovered for 15 minutes.
• Once your chickpeas have become a little more tender, turn up your stove temperature to medium-high and quickly stir to make some of the water evaporate.
• Once the stew has thickened, adjust the flavors (salt, pepper, cumin, or cinnamon for a hint of sweetness).

Serving:

In a bowl, pour a generous ladle of your chickpea stew. Serve with a side of rice, couscous, or a flatbread. Garnish with fresh parsley.

Steamed vegetables with tofu and rice

Difficulty: 1/5

Time: 30 minutes

Servings: 4

Cost per serving: $1.85 (total cost: $7.40)

Cost per 2000 kcal: $10.91

Nutrition facts per serving
CALORIES PER SERVING (kcal): 339         (calories in whole recipe: 1356)
Proteins	31%	17.7g	Protein: lysine	44%	0.9g
			Protein: methionine	28%	0.2g
			Protein: isoleucine	42%	0.7g
Carbohydrates	46%	60.1g	Fibers	30%	11.7g
			Net carbs	n/a	48.4g
			Sugars	n/a	10.4g
Fats	9%	6.0g	Omega-3	33%	0.5g
			Omega-6	9%	1.7g
			Saturated fats	n/a	1.2g
Vitamin B1	43%	0.5mg	Vitamin B2	29%	0.4mg
Vitamin B3	31%	5.0mg	Vitamin B5	19%	1.0mg
Vitamin B6	50%	0.7mg	Folate	48%	194.8μg
Vitamin A	64%	583.0μg	Vitamin C	98%	88.9mg
Vitamin E	29%	4.4mg	Vitamin K	501%	602.2μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	37%	375.5mg	Copper	68%	0.6mg
Iron	57%	4.6mg	Magnesium	47%	190.6mg
Manganese	123%	2.8mg	Phosphorus	48%	342.5mg
Potassium	20%	945.0mg	Selenium	40%	22.0μg
Zinc	22%	2.5mg	Sodium to taste

Ingredients:

• 250g cubed tofu
• 1 medium sized thinly sliced onion
• 4 cloves crushed garlic
• 1 thinly sliced eggplant
• 1 thinly sliced bell pepper
• 2 cups shredded cabbage
• 2 cups frozen spinach OR 2 cups chopped kale
• Salt to taste
• Black pepper
• 500g brown rice
• 1 tbsp turmeric (optional)

Instructions:

• Pre-heat the oven to 225°C, and place the cubed tofu inside. Make sure to dry the tofu by pressing it between 2 pieces of paper before putting it in the oven.
• In a large pot, add the onions, the garlic, the miso paste/salt, and the black pepper. Add a bit of water for it to steam on low heat, for about 10 minutes.
• Add the cabbage, the bell pepper, and the spinach/kale, stir a bit and close the lid to let it steam, for about another 10 minutes.
• In the meantime, bring water to a boil for the rice. Add in the rice and cook until done, then drain.
• Add the bell pepper to the steamed vegetables pot, and let it steam for another 5 minutes.
• By now the tofu should be browned and crispy. Turn off the oven, and the steamed vegetables pot. Mix in the turmeric (optional) with the rice, and the dish is ready to be served.

Serving:

Serve in a bowl, with rice and vegetables side to side, or vegetables on top. Top with the crispy cubes of tofu. This is a meal with pretty simple flavors, so feel free to add any other sauce or vegetables that you want to it.

Cheesy tofu and cabbage rice bowl

Difficulty: 1/5

Oil-free Time: 30 minutes Added-oil time: 20 minutes

Servings: 4

Cost per serving: $2.10 (total cost: $8.40)

Cost per 2000 kcal: $13.00

Nutrition facts per serving
CALORIES PER SERVING (kcal): 323         (calories in whole recipe: 1292)
Proteins	45%	25.5g	Protein: lysine	18%	0.4g
			Protein: methionine	14%	0.1g
			Protein: isoleucine	20%	0.4g
Carbohydrates	38%	49.7g	Fibers	32%	12.4g
			Net carbs	n/a	37.3g
			Sugars	n/a	5.4g
Fats	6%	4.3g	Omega-3	6%	0.1g
			Omega-6	5%	1.0g
			Saturated fats	n/a	0.6g
Vitamin B1	1624%	19.5mg	Vitamin B2	1488%	19.4mg
Vitamin B3	719%	115.1mg	Vitamin B5	53%	2.7mg
Vitamin B6	1504%	19.6mg	Folate	132%	529.9μg
Vitamin A	4%	44.9μg	Vitamin C	87%	78.6mg
Vitamin E	5%	0.8mg	Vitamin K	70%	84.4μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	15%	157.2mg	Copper	28%	0.3mg
Iron	38%	3.1mg	Magnesium	28%	116.0mg
Manganese	76%	1.8mg	Phosphorus	78%	552.1mg
Potassium	22%	1044.1mg	Selenium	103%	56.8μg
Zinc	69%	7.7mg	Sodium to taste

Ingredients:

• 1 sliced big-sized onion
• 2 cups shredded cabbage
• 1 cubed red bell pepper
• 125g cubed tofu
• 1 cup nutritional yeast or more to taste
• 1 tbsp whole-wheat flour
• 2 cups brown rice
• Black pepper
• Salt to taste

Instructions:

• In a pot, add the onions, the cabbage, the tofu, and some salt and black pepper, with a little bit of water to steam for about 10 to 15 minutes (or until the volume is significantly reduced).
• In a separate pot, cook the rice, drain, and set aside when ready.
• Stir your vegetables and tofu. Let simmer until the water in the pot is almost completely evaporated.
• Stir in the bell peppers and flour. Cook and stir for 2 minutes.
• Turn off the heat, and mix the nutritional yeast until it evenly coats your vegetables and tofu, adjusting for seasoning. If you want a thicker sauce, you can turn the heat back on and add in another tablespoon of flour. If you want a cheesier taste, you can add in more nutritional yeast.

Serving:

In a plate, make a bed of rice and put your vegetables and tofu on top.

Spinach and parsley mac and cheese

Difficulty: 2/5

Time: 35 minutes

Servings: 4

Cost per serving: $1.85 (total cost: $7.40)

Cost per 2000 kcal: $9.11

Nutrition facts per serving
CALORIES PER SERVING (kcal): 406         (calories in whole recipe: 1624)
Proteins	57%	32.2g	Protein: lysine	62%	1.2g
			Protein: methionine	40%	0.4g
			Protein: isoleucine	63%	1.1g
Carbohydrates	42%	55.2g	Fibers	39%	14.9g
			Net carbs	n/a	40.3g
			Sugars	n/a	3.4g
Fats	16%	10.5g	Omega-3	48%	0.8g
			Omega-6	21%	3.6g
			Saturated fats	n/a	1.7g
Vitamin B1	592%	7.1mg	Vitamin B2	553%	7.2mg
Vitamin B3	275%	44.0mg	Vitamin B5	27%	1.4mg
Vitamin B6	551%	7.2mg	Folate	87%	351.1μg
Vitamin A	68%	619.2μg	Vitamin C	10%	9.1mg
Vitamin E	27%	4.1mg	Vitamin K	495%	594.9μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	39%	390.4mg	Copper	88%	0.8mg
Iron	97%	7.8mg	Magnesium	56%	227.6mg
Manganese	144%	3.3mg	Phosphorus	75%	531.5mg
Potassium	21%	1020.1mg	Selenium	141%	77.9μg
Zinc	52%	5.8mg	Sodium to taste

Ingredients:

FOR THE SAUCE

• 250g tofu
• 2 tbsp miso paste
• 5 tbsp nutritional yeast
• 3 garlic cloves OR 2 tsp garlic powder
• 1 1/2 cup soy milk
• 2 tsp paprika
• 1/2 tsp cayenne pepper (optional)
• Black pepper to taste
• Salt to taste

FOR THE SPINACH-PARSLEY PESTO

• 2 cups frozen, thawed spinach
• 1/4 cup fresh parsley
• 1 cup soy milk

FOR THE PASTA

• 500g whole wheat short pasta of your choice (penne, fusilli, macaroni, etc.)
• Nutritional yeast

Instructions:

• In a food processor, put all of the ingredients for the sauce except the flour, and process until smooth. Set aside.
• In a food processor, put all of the ingredients for the spinach-parsley pesto, and process until evenly mixed. Set aside.
• Bring water to a boil and cook the pasta according to the instructions on the package. Drain and set aside.
• In a pot, bring the sauce mixture to a boil. Whisk in the spinach-parsley pesto mixture. Bring to a boil again, and reduce to a simmer. If your sauce is too thing, whisk in 1 tbsp of the whole-wheat flour at a time until you achieve a thick, creamy consistency. Simmer for 5 minutes, then take off the stove.
• Slowly incorporate your cooked pasta to your sauce to make sure every piece of pasta is fully coated in sauce.

Serving:

Scoop a generous serving of the mac and cheese in a bowl. Finish with a sprinkle of nutritional yeast or a pinch of cayenne pepper for a kick. Squeeze a lemon wedge for added acidity.

Curried vegetable noodles

Difficulty: 1/5

Time: 35 minutes

Servings: 4

Cost per serving: $1.75 (total cost: $7.00)

Cost per 2000 kcal: $24.30

Nutrition facts per serving
CALORIES PER SERVING (kcal): 144         (calories in whole recipe: 576)
Proteins	13%	7.3g	Protein: lysine	12%	0.4g
			Protein: methionine	10%	0.1g
			Protein: isoleucine	15%	0.3g
Carbohydrates	21%	28.4g	Fibers	27%	10.5g
			Net carbs	n/a	17.9g
			Sugars	n/a	11.7g
Fats	3%	2.5g	Omega-3	25%	0.4g
			Omega-6	2%	0.4g
			Saturated fats	n/a	0.4g
Vitamin B1	13%	0.2mg	Vitamin B2	18%	0.2mg
Vitamin B3	9%	1.5mg	Vitamin B5	8%	0.4mg
Vitamin B6	27%	0.4mg	Folate	35%	141.7μg
Vitamin A	117%	1054.9μg	Vitamin C	66%	60.0mg
Vitamin E	37%	5.7mg	Vitamin K	442%	531.2μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	21%	213.5mg	Copper	38%	0.3mg
Iron	48%	3.9mg	Magnesium	28%	115.1mg
Manganese	64%	1.5mg	Phosphorus	18%	129.0mg
Potassium	14%	691.9mg	Selenium	17%	9.7μg
Zinc	11%	1.3mg	Sodium to taste

Ingredients:

FOR THE SAUCE

• 1 1/2 cups water
• 4 tbsp curry powder
• 4 tbsp date sugar OR cane sugar
• 2 tbsp miso paste OR soy sauce
• 2 tsp garlic powder OR 2 garlic cloves crushed
• 1 tsp black pepper
• 1 tsp cayenne powder (optional)
• Salt to taste
• 2 tsp corn starch

FOR THE NOODLES

• 1 medium-sized onion sliced
• 4 carrots julienne
• 1 bell pepper julienne
• 2 cups leafy green of choice (spinach, shards, bok choy, watercress, etc.)
• 1 1/2 cups shredded red cabbage OR radicchio
• 500g noodles of choice

Instructions:

• Cook the noodles according to the package instructions. Set aside.
• In a small pot, put all of the ingredients for the sauce except the corn starch, and bring to a simmer. Adjust the taste accordingly with salt. Once satisfied with the saltiness of the sauce, mix the corn starch with a little bit of water in a small bowl until there are no lumps. Whisk in the slurry into your sauce and simmer for 5 minutes. Set aside.
• In the meantime, put the onions and the carrots in a pot with a little bit of water to steam for 5 minutes, covered. Add the the bell peppers, leafy greens, and red cabbage. Cover and steam for another 5 minutes. Set aside.
• In a large bowl, mix together the noodles and vegetables with about half of the sauce until evenly distributed. Add the remainder of the sauce and toss one more time until every vegetable and noodle is coated in sauce.

Serving:

Serve the noodles in a bowl. Top with sesame seeds for added smokiness, or sprinkle green onions for an added kick.

Jambalaya

Difficulty: 2/5

Time: 45 minutes

Servings: 4

Cost per serving: $1.35 (total cost: $5.40)

Cost per 2000 kcal: $5.19

Nutrition facts per serving
CALORIES PER SERVING (kcal): 520         (calories in whole recipe: 2080)
Proteins	27%	15.5g	Protein: lysine	38%	0.7g
			Protein: methionine	30%	0.3g
			Protein: isoleucine	37%	0.6g
Carbohydrates	80%	104.2g	Fibers	33%	12.6g
			Net carbs	n/a	91.6g
			Sugars	n/a	12.6g
Fats	9%	6.2g	Omega-3	7%	0.1g
			Omega-6	10%	1.7g
			Saturated fats	n/a	0.9g
Vitamin B1	52%	0.6mg	Vitamin B2	20%	0.3mg
Vitamin B3	50%	8.0mg	Vitamin B5	35%	1.8mg
Vitamin B6	73%	1.0mg	Folate	22%	90.6μg
Vitamin A	44%	401.7μg	Vitamin C	122%	110.0mg
Vitamin E	27%	4.2mg	Vitamin K	29%	35.8μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	11%	115.3mg	Copper	76%	0.7mg
Iron	62%	5.0mg	Magnesium	41%	165.5mg
Manganese	160%	3.7mg	Phosphorus	61%	428.4mg
Potassium	20%	980.0mg	Selenium	36%	20.3μg
Zinc	29%	3.2mg	Sodium to taste

Ingredients:

• 1 medium-sized onion diced
• 4 garlic cloves minced
• 2 celery stalks diced OR 2/3 cup fennel diced
• 2 carrots diced
• 2 bell peppers diced (can be either red, orange, yellow, or green)
• 1 can (400g) crushed tomatoes
• 4 cups water OR vegetable stock
• 1 tsp dried oregano OR 1 tbsp fresh oregano
• 1 tsp dried basil
• 1 tsp dried thyme
• 1 tsp ground cumin
• 1 tbsp paprika
• 1/2 tsp cayenne pepper
• 2 bay leaves
• 2 tbsp miso paste OR 2 tbsp soy sauce
• Black pepper to taste
• 1 can (240g) cooked chickpeas rinsed and drained OR kidney beans
• 2 cups brown rice

Instructions:

• In a pot, add the onion and garlic with a little bit of water to steam until soft. Then, add the celery, carrots, and bell peppers and cook until they begin to soften.
• Add the tomatoes, water, herbs, spices, miso paste, chickpeas, and rice. Stir together so that nothing sticks to the bottom of the pan right away, and bring to a boil. Then, reduce the heat, cover, and let simmer for about 15 to 20 minutes, or until the rice is cooked and the liquid is mostly absorbed. Adjust seasonings and salt if necessary.

Serving:

Serve the jambalaya in a plate. Top with fresh chives, cilantro, green onions, or parsley for added freshness. Sprinkle more cayenne for a kick of spice.

Glazed pumpkin salad

Difficulty: 1/5

Time: 1 hour

Servings: 2

Cost per serving: $3.00 (total cost: $6.00)

Cost per 2000 kcal: $16.13

Nutrition facts per serving
CALORIES PER SERVING (kcal): 372         (calories in whole recipe: 744)
Proteins	22%	12.6g	Protein: lysine	30%	0.6g
			Protein: methionine	23%	0.2g
			Protein: isoleucine	29%	0.5g
Carbohydrates	43%	56.5g	Fibers	35%	13.6g
			Net carbs	n/a	49.2g
			Sugars	n/a	30.4g
Fats	22%	14.4g	Omega-3	107%	1.7g
			Omega-6	30%	5.2g
			Saturated fats	n/a	1.5g
Vitamin B1	50%	0.6mg	Vitamin B2	35%	0.5mg
Vitamin B3	30%	4.8mg	Vitamin B5	29%	1.5mg
Vitamin B6	67%	0.9mg	Folate	40%	160.1μg
Vitamin A	121%	1089.7μg	Vitamin C	328%	295.3mg
Vitamin E	64%	9.7mg	Vitamin K	89%	107.4μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	19%	193.3mg	Copper	104%	0.9mg
Iron	68%	5.5mg	Magnesium	46%	186.2mg
Manganese	65%	1.5mg	Phosphorus	50%	350.5mg
Potassium	36%	1717.7mg	Selenium	25%	13.9μg
Zinc	30%	3.3mg	Sodium to taste

Ingredients:

FOR THE GLAZE

• 1/4 cup date paste
• 3/4 cup water
• 2 tbsp orange juice
• 1/4 tsp cinnamon
• 1/2 tsp black pepper
• 1/2 tsp salt

FOR THE SALAD

• 600g cored, seedless, skin-on diced pumpkin
• 2 cups arugula
• 2 cups shredded red cabbage
• 2 cups shredded lettuce
• 1 diced yellow bell pepper
• 1 diced red bell pepper
• 4 tbsp pumpkin seeds
• 4 tbsp sunflower seeds
• 2 tbsp flax seeds
• 4 tbsp apple cider vinegar

Instructions:

• Pre-heat oven to 200°C.
• In a small pot, bring all of the glaze ingredients to a boil. Simmer for 10 minutes until the mixture thickens. Set 1/4 cup of the glaze aside.
• In a large bowl, combine the pumpkin pieces with the glaze until each piece is coated. Place the pumpkin pieces on a baking tray lined with parchment paper. Crack some black pepper on top, and bake for about 30 minutes or until the pumpkins are soft.
• In a large bowl, combine all of the ingredients except the pumpkins. Make sure every vegetable has some of the vinegar on it.

Serving:

On a plate, serve some of the salad. Top with the glazed pumpkin pieces, and spread the leftover glaze on top of them. Sprinkle more seeds for added crunch.

Pulled jackfruit sandwich with radicchio slaw

Difficult: 2/5

Time: 1 hour

Servings: 4

Cost per serving: $1.45 (total cost: $5.80)

Cost per 2000 kcal: $7.32

Nutrition facts per serving
CALORIES PER SERVING (kcal): 396         (calories in whole recipe: 1584)
Proteins	31%	17.7g	Protein: lysine	15%	0.3g
			Protein: methionine	16%	0.1g
			Protein: isoleucine	20%	0.4g
Carbohydrates	56%	73.3g	Fibers	27%	10.4g
			Net carbs	n/a	62.9g
			Sugars	n/a	24.2g
Fats	7%	5.1g	Omega-3	15%	0.2g
			Omega-6	10%	1.8g
			Saturated fats	n/a	1.0g
Vitamin B1	172%	2.1mg	Vitamin B2	113%	1.5mg
Vitamin B3	82%	13.1mg	Vitamin B5	23%	1.2mg
Vitamin B6	137%	1.8mg	Folate	27%	111.3μg
Vitamin A	2%	26.7μg	Vitamin C	21%	19.7mg
Vitamin E	25%	3.9mg	Vitamin K	30%	37.0μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	24%	245.4mg	Copper	45%	0.4mg
Iron	45%	3.7mg	Magnesium	30%	122.2mg
Manganese	112%	2.6mg	Phosphorus	43%	306.9mg
Potassium	18%	872.8mg	Selenium	60%	33.5μg
Zinc	24%	2.7mg	Sodium to taste

Ingredients:

• 8 slices whole wheat bread

FOR THE JACKFRUIT

• 280g rinsed, drained, and cored jackfruit
• 1 tbsp nutritional yeast
• 1 tsp sweet paprika
• 1/8 tsp dried thyme
• 1/8 tsp salt
• 1/8 tsp black pepper

FOR THE SAUCE

• 1 minced medium-sized onion
• 240g canned tomatoes
• 1/2 cup water
• 2 tbsp date paste OR date sugar
• 1/2 tsp mustard powder

FOR THE RADICCHIO SLAW

• 1 cup shredded radicchio
• 1 tbsp finely chopped fresh chives
• 3 tbsp soy yogurt
• 1/4 tsp mustard powder
• Salt to taste

FOR TOPPINGS (optional)

• Cucumber slices
• Pickles
• Vegetables of your choice

Instructions:

• In a medium-sized bowl, mix together all of the jackfruit ingredients until each piece if evenly coated with the spices. Let sit.
• In a medium-sized pan, add the onion with a little bit of water to steam until the onions are transparent. Add the rest of the ingredients, cover, and simmer for 5 minutes. Stir occasionally to dissolve the date paste.
• Add the marinated jackfruit to the sauce, mix together, cover, and simmer on low-heat for 25 minutes, or until the jackfruit is tender.
• In the meantime, put all of the ingredients of the radicchio slaw in a small bowl. Toss until the radicchio is evenly coated with the dressing.
• Once the jackfruit pieces have softened, pull them apart with two forks so as to shred them. Let your mixture simmer, uncovered, until the sauce thickens.

Serving:

Put some of the jackfruit mixture on a slice of bread. Evenly lay out some thin cucumber slices or other vegetables of your choice. Top with some of the slaw, and close your sandwich with another slice of bread.

Lentil lemony soup

Difficulty: 1/5

Time: 1 hour

Servings: 4

Cost per serving: $1.05 (total cost: $4.20)

Cost per 2000 kcal: $7.37

Nutrition facts per serving
CALORIES PER SERVING (kcal): 285         (calories in whole recipe: 1140)
Proteins	39%	22.3g	Protein: lysine	75%	1.5g
			Protein: methionine	24%	0.2g
			Protein: isoleucine	52%	0.9g
Carbohydrates	37%	48.9g	Fibers	41%	15.9g
			Net carbs	n/a	33.0g
			Sugars	n/a	3.7g
Fats	3%	2.5g	Omega-3	29%	0.5g
			Omega-6	3%	0.6g
			Saturated fats	n/a	0.4g
Vitamin B1	34%	0.4mg	Vitamin B2	26%	0.3mg
Vitamin B3	15%	2.5mg	Vitamin B5	26%	1.3mg
Vitamin B6	40%	0.5mg	Folate	112%	449.3μg
Vitamin A	63%	574.5μg	Vitamin C	20%	18.4mg
Vitamin E	24%	3.6mg	Vitamin K	433%	520.6μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	20%	203.9mg	Copper	76%	0.7mg
Iron	105%	8.5mg	Magnesium	38%	155.2mg
Manganese	76%	1.8mg	Phosphorus	58%	406.3mg
Potassium	22%	1057.4mg	Selenium	20%	11.4μg
Zinc	28%	3.2mg	Sodium to taste

Ingredients:

• 3 cups of dry lentils (make sure they're not too old, or they may not soften), or alternatively 3 cans of lentils.
• 1 sliced medium-sized onion
• 2 cups frozen spinach OR 2 cups kale
• 3 tbsp miso paste + salt to taste
• 1 tsp fennel seeds
• 1 1/2 blended lemon (or 2 squeezed lemons if no blender)
• Black pepper to taste

Process:

• In a pot filled 3/4 with water, add the lentils, onion, fennel seeds, and black pepper.
• Bring to a boil, and let simmer for 55 minutes, then add the frozen spinach--or if using kale, let simmer for 40 minutes, then add the kale.
• Add the miso (mixed in with water before adding so it stirs in)/salt and lemons and let simmer for another 5 minutes--or 20 minutes if using kale, adding the lemons 5 minutes before turning off the heat.

Serving:

Pour the soup in a bowl. For added acidity, add a thin slice of lemon to the plate. For added spiciness, add a few slices of jalapeno.

Pumpkin pasta

Difficulty: 2/5

Time: 1.5/2 hours

Servings: 4

Cost per serving: $1.20 (total cost: $4.80)

Cost per 2000 kcal: $4.86

Nutrition facts per serving
CALORIES PER SERVING (kcal): 494         (calories in whole recipe: 1976)
Proteins	27%	15.6g	Protein: lysine	27%	0.5g
			Protein: methionine	30%	0.3g
			Protein: isoleucine	35%	0.6g
Carbohydrates	43%	56.5g	Fibers	24%	9.3g
			Net carbs	n/a	47.2g
			Sugars	n/a	9.5g
Fats	41%	27.3g	Omega-3	5%	0.1g
			Omega-6	22%	3.9g
			Saturated fats	n/a	17.2g
Vitamin B1	25%	0.3mg	Vitamin B2	25%	0.3mg
Vitamin B3	37%	6.1mg	Vitamin B5	20%	1.0mg
Vitamin B6	22%	0.3mg	Folate	17%	68.0μg
Vitamin A	70%	633.4μg	Vitamin C	13%	12.5mg
Vitamin E	14%	2.2mg	Vitamin K	3%	3.9μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	6%	69.2mg	Copper	98%	0.9mg
Iron	67%	5.4mg	Magnesium	49%	198.8mg
Manganese	141%	3.3mg	Phosphorus	65%	459.8mg
Potassium	20%	967.5mg	Selenium	92%	51.0μg
Zinc	35%	3.9mg	Sodium to taste

Ingredients:

• 1 small roughly chopped pumpkin (between 700g to 1kg) and washed seeds from the pumpkin - Please note: you can use canned pumpkin purée and simply skip the baking stages of the recipe
• 4 cloves crushed garlic
• 1 can (400mL/14oz) coconut milk (or soy milk)
• Soy milk
• 500g whole-wheat pasta
• Black pepper
• Salt to taste
• 1 lemon (optional)

Instructions:

• Pre-heat oven to 225°C. In the meantime, spread your pumpkin pieces skin-side down on a baking tray with parchment paper. Sprinkle black pepper on the pumpkin flesh.
• Bake pumpkin until the flesh is tender when you poke it with a fork (cooking time will vary depending on the size of your pumpkins). Once cooked, take out your tray from the oven and let cool for 10 to 15 minutes.
• With a spoon, scoop out the flesh of the pumpkin to separate it from the skin and put it in a blender. You can also use a knife, but a spoon works better to scrape out as much flesh as possible.
• Put the pumpkin skins back in the oven at °200C with the pumpkin seeds and toast until crispy.
• In the meantime, bring water to a boil for your pasta. Add in your pasta and cook until al dente, then drain.
• Blend your pumpkin with some salt, some black pepper and the coconut milk until smooth and lumpless.
• In a pot, stir in your garlic with a little bit of water and cook for 5 minutes.
• Add in your blended pumpkin purée to your garlic and slowly stir in the rest of your coconut milk to achieve a gravy consistency. If one can of coconut milk is not enough, stir in soy milk instead.
• In a big bowl, mix together your pasta and your pumpkin sauce, adjusting for seasoning.

Serving:

Add your pasta to a bowl. Garnish with thinly sliced, crispy pumpkin skins and toasted pumpkin seeds, and squeeze in some lemon juice for added acidity.