More and more people are wanting to go plant-based (which by the way – has many definitions and doesn’t have to mean vegan). However it’s hard to know where to start or what recipes will taste good!

One of my tips? Start with familiar recipes and sub the meat with a plant-based protein option. This way, it won’t feel like to jumped in right off the deep end into unfamiliar territory!

Some plant-based meals that have been enjoyed by meat-eaters in my life include:

  • Lentil shepherds pie
  • Veggie burgers
  • Lentil ‘meatloaf’
  • Tofu scramble
  • Plus these ones listed below!

Let me know which ones you’d like to try!

Tofu Parmigiana With Roasted Veggies

5 from 1 vote
Prep Time 15 mins
Cook Time 25 mins
Servings 4

Ingredients
  

  • 14 oz tofu extra firm, drained and pressed
  • 1/2 cup bread crumbs
  • 2 tbsp dried oregano
  • 2 tbsp avocado oil
  • 2 cups green beans trimmed
  • 3 cups mini potatoes chopped in half
  • 4 cup marinara sauce
  • 2 cup shredded dairy-free cheese

Instructions
 

  • Preheat oven to 400 F.
  • Combine the breadcrumbs with oregano in a medium-sized bowl. Fill up another medium-sized bowl with water.
  • Slice the tofu into as close to consistent quarter inch slices as you can. Dip tofu in the water bowl and then in the breadcrumb mixture, coating all sides as you go.
  • Heat 1 tbsp avocado oil on large skillet over medium heat. Cook until one side of the tofu is crispy and then flip.
  • While the tofu is cooking, add trimmed green beans and mini potatoes to a parchment-lined baking sheet. Drizzle with 1 tbsp avocado oil and 1 tbsp dried oregano.
  • Next, drizzle marinara sauce on the bottom of a baking pan. Add fried tofu on top and then top with more marinara. Add vegan shredded cheese.
  • Place baking sheet and veggie pan in the oven for 25 minutes. Flip the veggies halfway. Enjoy!
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Falafel Bowls

5 from 1 vote

Ingredients
  

  • 2 cups brown rice
  • 15 oz chickpeas canned, drained
  • 1/2 cup red onion chopped
  • 3 cloves garlic chopped
  • 1 tbsp avocado oil
  • 2 tsp lemon juice
  • 1 tsp ground cumin
  • 1/2 tsp baking soda
  • 3 tbsp flour
  • 1 cucumber diced
  • 2 cups tomatoes diced

Instructions
 

  • Preheat the oven to 375 F.
  • Cook the rice according to package instructions.
  • Add chickpeas, onion, garlic, oil, lemon juice, cumin, baking powder and flour into a food processor and pulse until just combined. 
  • Scoop spoonfuls of mixture out and form into small patties; you should get about 15. Place on a parchment-lined baking sheet Bake 10-12 minutes, flip patties and bake for another 10-12 minutes or until falafel are golden and cooked through.
  • Meanwhile, combine the cucumber, tomato and onion in a medium-sized bowl.
  • When falafels are done cooking, assemble bowls with brown rice, cucumber salad and falafels. Top with hummus and tzatziki! Enjoy
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Baked Feta(less) Pasta

Nicole Osinga, RD, MAN, BASc
A plant-based spin on the trendy Tik-Tok pasta
5 from 4 votes
Prep Time 15 mins
Cook Time 55 mins
Servings 4

Ingredients
  

  • 2 cups cashews soak for 30 minutes in a bowl with boiling water
  • 2 tbsp almond milk
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • 2 tbsp nutritional yeast
  • 2 tbsp plant-based yogurt or regular yogurt
  • 1 lb pasta of choice
  • 1 tbsp olive oil
  • 4 cloves garlic peeled and minced
  • 3-4 cups cherry tomatoes
  • 1 tsp dried basil

Instructions
 

  • Preheat the oven to 325 F.
  • To make the feta, drain the cashews after they've soaked for 30 minutes. Add the drained cashews, almond milk, garlic and onion powder, along with nutritional yeast and the yogurt to a blender or food processor. Add up to a half cup of water, slowly, as needed (I only needed 1/4 cup). Blend, stopping to stir and scrape the sides as needed, until a thick, smooth paste is formed.
  • Transfer the paste to a small baking dish or ramekin, top with dried basil and bake in the oven for 30 minutes.
  • While the vegan feta is baking, drizzle 1 tbsp of olive oil in a medium-sized casserole dish. Add cherry tomatoes and chopped garlic.
  • Once the vegan feta is done, remove from oven and increase temperature to 400 F. Remove the feta bake from the small baking dish to the prepared casserole dish with tomatoes. Bake in the over for 20 minutes.
  • Cook pasta according to directions on the box. Drain and place aside.
  • Remove the tomato and feta dish from the oven and add the cooked pasta, mixing everything together. Top with dried or fresh basil. Enjoy!

Video

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