Budget-Friendly Plant Based Diet Cookbook: 3 Whole-Food Meals a Day for Just $7 9781648764516, 9781648764523

Table of contents :
Introduction
Chapter One: The Frugal Plant-Eater
Chapter Two: 3 Weeks, $50/Week
Chapter Three: Breakfast and Smoothies
Easy Banana-Berry Smoothie
Sweet Potato and Chocolate Smoothie
Oat and Banana Pancakes
Easy Berry Overnight Oatmeal
Cinnamon and Fruit Baked Oatmeal
Flax and Berry Breakfast Muffins
Tofu and Potato Muffins
Cinnamon-Raisin Spelt Bread
Sweet Potato Breakfast Hash
Potato and Lentil Breakfast Gravy
Chapter Four: Salads and Handhelds
Leafy Green Salad with Tahini Ranch
Lemony-Dill and White Bean Salad
Cucumber and Tomato Salad
Creamy Chickpea and Fruit Salad
Cabbage Slaw with Peanut Sauce
Taco Pasta Salad
Smoky Kale and Pinto Bean Salad
Sweet Potato, Black Bean, and Mustard Collard Wraps
Smoky Carrot Dogs
Roasted Vegetable and Bean Tacos
Roasted Vegetable Sandwich
Barbecue-Balsamic Tempeh Sandwich
Portobello Mushroom Burger
Tofu BLAT Sandwich
Chapter Five: Soups and Stews
French Onion Soup
Potato Leek Soup
Simple Chickpea Noodle Soup
Roasted Red Pepper and Tomato Soup
Peanut Vegetable Soup
Smoky Bean Cassoulet
Quinoa and Black Bean Taco Soup
Sweet Potato and Lentil Soup
Cauliflower Stew with Tomatoes and Greens
Pasta e Fagioli
Eggplant and Chickpea Stew
Spicy Spanish-Inspired Red Bean Soup
Chapter Six: Mains
Chickpea Shawarma Quinoa Bowl
Rainbow Vegetable “Sushi” Bowl
Black Bean Burrito Bowl
Sweet and Sour Tofu
Mushroom-Pepper “Steak”
Ginger, Cashew, and Broccoli Stir-Fry
Creamy Basil Tuscan-Inspired Cauliflower
Pinto-Quinoa Balls
Potato and Vegetable Croquettes
Ratatouille Pasta
Lentil Goulash
Mashed Potatoes and Gravy
Balsamic Roasted Polenta and Vegetables
Jambalaya
Chapter Seven: Sides and Snacks
Creamy Roasted Vegetable Dip
Smoky Black Bean Dip
Tuscan-Inspired White Bean Dip
Savory Granola
Potato and Herb Crackers
Creamy Herb Pasta
Vegetable Rice Pilaf
Potatoes Bravas
Seasonal Vegetable Bake
Mustard Vinaigrette Potato Salad
Chapter Eight: Desserts
Peanut Butter Energy Bites
Moroccan-Inspired Fruit Tray
Banana Pudding
Tahini “Snickerdoodles”
Peach Pie
Chocolate Cake
Peanut Butter Hummus
Vanilla “Soft Serve” with Blueberry Compote
Chapter Nine: Homemade Staples
Taco Seasoning Mix
Salt-Free Garlic-Herb Blend
Oat Flour
Balsamic-Tahini Sauce
Homemade Oat Milk
Mushroom Umami Sauce
Chunky Homemade Salsa
Smoky Baked Tofu
Homemade Black Beans
Spiced Brown Rice
Simple Baked Potatoes
Measurement Conversions
Resources
Acknowledgments
About the Author