The Ultimate Plant-Based Cookbook 2023

Table of contents :
Introduction
Chapter 1 Plant-Based Diet: a Healthy Way to Eat
Understanding Plant-Based Diet
Environmental Sustainability
Getting Started with a Plant-Based Diet
Cooking Techniques and Tips
30 Days Plant-Based Diet Meal Plan
Chapter 2 Basics
Croutons
Potatoes
Green Split Peas
Not-So-Fat Guacamole
Herbed Millet Pizza Crust
Lemon-Thyme Dressing
Chili Powder
Tomato Sauce
Creamy Herbed Hemp Dressing
Plant-Based Parmesan
Superfood Salad Topper
Pure Nut Mylk
Spicy Cilantro Pesto
Easy-Peasy Almond Milk
Date Syrup
Tahini Dressing
Quinoa Mylk
Mango-Orange Dressing
Pineapple Chutney
Greener Guacamole
Easy DIY Pizza Crust
Cauliflower Béchamel
Apple Cider Vinaigrette
Cheesy Sprinkle
Tempeh Bacon
Lemon-Tahini Dressing
Gut-Healing Sauerkraut
Maple-Dijon Dressing
Roasted Red Pepper Spread
Buckwheat Sesame Milk
Peanut Milk
Mayonnaise
Mama Mia Marinara Sauce
Salsa Verde
Plant-Based Fish Sauce
Chapter 3 Breakfasts
Blueberry Scones
Powerhouse Green Juice
Chickpea Country Gravy
Pan con Tomate
Savory Rosemary–Black Pepper Scones
Nut Butter and Jelly Breakfast Cookies
Banana French Toast with Raspberry Syrup
Slow Cooker Apples and Oats
Chickpea Scramble
Chocolate Banana Hemp Smoothie Bowl
Plant-Powered Pancakes
Overnight Chocolate Chia Pudding
Best Whole Wheat Pancakes
Banana Zucchini Pancakes
Savory Oatmeal
Strawberry, Banana, and Granola Yogurt Bowls
Crazy Quinoa Protein Muffins
Congee with Dates and Spices
Stovetop Blueberry Oatmeal
Shiitake Bakin’
Chocolate Cherry Oats Bowl
Breakfast Tofu
Chickpea Quiche
Slow-Cooked Steel-Cut Oats
Strawberries and Cream Overnight Oatmeal
Blueberry Tofu Pancakes
Sunshine Muffins
Zucchini Bread Oatmeal
Slow Cooker Maple Breakfast Links
Green Banana Smoothie
Carrot Cake Oatmeal
Overnight Pumpkin Spice Chia Pudding
Granola
Avocado Toast
Cookies for Breakfast
Breakfast Scramble
Loaded Breakfast Burrito
Basic Baked Granola
Avocado Toast with Tomato and Hemp Hearts
Cleansing Morning Lemonade
Sweet Potato Toasts with Avocado Mash and Tahini
Hemp and Vanilla Bircher Breakfast
Plantains with Black Beans and Avocado
Steel-Cut Oats with Cranberries and Nuts
Gluten-Free Blueberry Blender Pancakes
Applesauce Crumble Muffins
Whole-Wheat Blueberry Muffins
Easy Gluten-Free Waffles
Sweet Potato and Black Bean Hash
Fruited Barley
Chapter 4 Beans and Grains
Black and White Bean Chili
Smoky Cajun Bowl
Chickpea Coconut Curry
Lucky Black-Eyed Pea Stew
Sweet Potato Tacos
Butter Bean Pâté
Nut-Crusted Tofu
Chickpea Caponata
Whole grain Corn Muffins
Miso Millet “Polenta” with Green Onions
Green Chile Rice with Black Beans
Fried Rice with Tofu Scramble
Chickpea Tortilla Fajita Stack
Chana Masala
Cabbage and Millet Pilaf
Cuban-Style Black Beans with Cilantro Rice
Chickpea Pâté
Orzo “Risotto”
Red Lentil Pâté
Bulgur Pilaf with Walnuts and Dried Fruit
Mushroom Barley Risotto
Kasha Varnishkes (Buckwheat Groats with Bow-Tie Pasta)
Bulgur Chickpea Pilaf
Quick Panfried Tempeh
Sweet Potato and Cauliflower Rice Pilaf
BLAT (Bacon, Lettuce, Avocado and Tomato) Pitas
Red Lentil Dal
Orange Quinoa with Black Beans
Mango Satay Tempeh Bowl
Berbere-Spiced Red Lentils
Black Beans and Rice
Wild Rice, Cabbage and Chickpea Pilaf
Farro Tabbouleh
Mushroom Risotto
Chickpea Masala
Chapter 5 Vegetables and Sides
Creamy Curried Potatoes and Peas
Vegetable Spring Rolls with Spicy Peanut Dipping Sauce
Roasted Balsamic Beets
Yellow Bell Pepper Boats
Avocado Tartare
Sweet and Savory Root Veggies and Butternut Squash
Loaded Frijoles
Baby Potatoes with Dill, Chives, and Garlic
Chickpea of the Sea Salad
Zucchini “Parmesan”
Maple glazed Butternut Squash and Brussels Sprouts
Stir-Fried Vegetables with Miso and Sake
Grilled Cauliflower “Steaks” with Spicy Lentil Sauce
Blackened Sprouts
Vegetable Korma Curry
Mustard-Roasted Beets and Shallots with Thyme
Spicy Miso-Roasted Tomatoes and Eggplant
Ginger, Shiitake, Pecan, and Apricot Pilaf
Ultimate Veggie Wrap with Kale Pesto
Roasted Cauliflower with Green Tahini
Spicy Carrots with Coriander
Portabella Mushroom Gyro
Rosemary-and garlic Beet Salad
Delicata Squash Boats
Quick Marinated Arame
Sautéed Root Vegetables with Parsley, Poppy Seeds, and Lemon
Roasted Veggies with Tofu
Creamy Mint-Lime Spaghetti Squash
Mixed Winter Vegetables with Spicy Poppy Seed Sauce
Roasted Carrots with Ginger Maple Cream
Vegan Goulash
Steamed Kabocha Squash with Nori and Scallions
Mustard-Roasted Broccoli Pâté
Spring Steamed Vegetables with Savory Goji Berry Cream
Beet Sushi and Avocado Poke Bowls
Cumin-Citrus Roasted Carrots
Daikon Beet Pickle with Lime
Baked Spaghetti Squash with Spicy Lentil Sauce
Crispy Maple Mustard Cabbage
Tangy Cabbage, Apples, and Potatoes
Chapter 6 Stews and Soups
Lemony Herbed Lentil Soup
Coconut Watercress Soup
Black-Eyed Pea and Collard Stew with Spicy Tahini
Cozy Lentil Soup
Millet Stew
Chipotle Black Bean Soup
Tom Yum Goong (Thai Hot-and-Sour Soup)
Broccoli and “Cheddar” Soup
Chickpea Vegetable Soup
Tofu Noodle Soup with Coconut Lemongrass Broth
Pumpkin and Anasazi Bean Stew
Brown Lentil Stew with Avocado Salsa
Kale and White Bean Soup
Spanish Chickpea Stew
Cauliflower Soup
Minty Beet and Sweet Potato Soup
Carrot Ginger Soup
Miso Noodle Soup with Shiitake Mushrooms
Zucchini Bisque
Anti-Inflammatory Miso Soup
White Bean and Mushroom Stew
Weeknight Chickpea Tomato Soup
Tuscan Bean Stew
Minestrone
Bloody Caesar Gazpacho
Weeknight Root Vegetable Dhal
Indian Red Split Lentil Soup
Coconut Curry Soup
Creamy Corn Chowder
Curried Zucchini Soup
Tomato and Red Pepper Soup
Deep Immune Cup of Soup
Chilean Bean Stew
Lime-Mint Soup
Corn Chowder
Golden Split Pea Soup
Hot and Sour Soup
Italian Lentil Soup
Basic Dal
Vegetable Goulash
Winter Squash Soup
Fall Harvest Vegetable Chowder
Fennel and Ginger Butternut Squash Soup
Spinach, Barley and Carrot Soup
Soy Curl Noodle Soup
Savory Squash Soup
Broccoli Potato Soup
Indian Zuppa with Tomatoes and Fava Beans
Moroccan-Inspired Chickpea Stew
Summer Vegetable Minestrone
Chapter 7 Snacks and Appetizers
Nori Snack Rolls
Pressure Cooker Thai Nuggets
White Bean and Spinach Artichoke Dip
Mexikale Crisps
Chocolate Cake Munch Cookies
Rich Chocolate Energy Cookies
Endurance Snack Mix
Skillet Spinach and Artichoke Dip
Homemade Red Salsa
Gingerbread Protein Bars
Olive-Chickpea Waffles
Garlic Hummus
Cacao Crush Smoothie
Steamed Seitan Chipotle Links
Tortilla Chips
High-Protein Peanut Butter Cookie Dough
Amazing Lentil Energy Balls
Skillet Cauliflower Bites
Rainbow Veggie Protein Pinwheels
Loaded Sweet Apple “Nachos”
Lentil Balls in Sweet and Spicy Red Sauce
Coco-Mango Performance Bars
Berry Chia Energy Gel
Chocolate-Coconut-Pecan Chewy Bars
Toasted Protein Mushroom Rolls
Protein Power Grilled Veggie and Fruit Skewers
Pressure Cooker Tender Patties
Romesco-Style Hummus
White Bean Caponata
Over-the-Top Bars to Go
Black Bean Tempeh Nachos with Cashew Cheese
Artichoke Quinoa Dip
Strawberry-Watermelon Ice Pops
Choco Almond Bars
Calorie Bomb Cookies
Chocolate Sunflower Protein Cookies
Strawberry Shortcake Rice Bites
Crispy Chickpea Snackers
White Bean Tzatziki Dip
Pepita and Almond Squares
Adventure Bars
No-Bake Chocolate Peanut Butter Cookies
Lemon-Oatmeal Cacao Cookies
Spirulina golden Berry Power Bars
Gluten-Free Energy Crackers
Slow Cooker Versatile Seitan Balls
Basic Oil-Free Hummus
Vanilla Almond Date Balls
Toast Points
Great Smoky Almonds
Crunchy Nuts and Seeds Protein Bars
Carrot Cake Balls
Oatmeal Granola Bar Bites
Kale Chips
Caribbean Chili
Legit Salsa
Raw Date Chocolate Balls
Strawberry-Avocado Toast with Balsamic Glaze
Tropical Lemon Protein Bites
Classic Italian Mushrooms
Chapter 8 Desserts
Almond Anise Biscotti
Molasses ginger Oat Cookie Balls
Quinoa Banana Muffins
Almond Truffles with Toasted Coconut
Black Sesame–Ginger Quick Bread
Two-Ingredient Peanut Butter Fudge
Walnut Brownies
Stone Fruit Compote
Apple Crisp
Pumpkin Bread Pudding
Berry Chia Pudding
Sweet Potato Spice Cake
Blueberry-Lime Sorbet
Pumpkin Spice Bread
Golden Banana Bread
Mango Sticky Rice
Baked Apples
Chocolate Microwave Mug Cake
Almond-Date Energy Bites
Chocolate Dirt Yogurt Cup
Chocolate Tahini Muffins
Coconut Crumble Bars
Pear Chia Pudding
Graham Crackers
Salted Chocolate Truffles
Zesty Orange-Cranberry Energy Bites
Apple-Oat Crisp
Peach Cobbler
Ginger Peach Muffins
Vanilla Nice Cream
Chocolate-Peppermint Nice Cream
“Here Comes Autumn” Apple Crisp
Chocolate’s Best Friends Brownies
Sweet Red Beans
Vanilla Bean Whip
Chapter 9 Salads
Orange, Fennel and White Bean Salad
Forbidden Black Rice and Edamame Salad
Vietnamese Veggie and Rice Noodle Salad
Quinoa, Corn and Black Bean Salad
Blueprint: Lifesaving Bowl
Zingy Melon and Mango Salad
Classic French Vinaigrette
Summer Quinoa Salad
Lentil, Lemon and Mushroom Salad
Fiery Couscous Salad
Lemon Garlic Chickpeas Salad
Bulgur Lettuce Cups
Larb Salad
Ancient Grains Salad
Taco Tempeh Salad
Farro Salad with Italian Vinaigrette
Tomato, Corn and Bean Salad
Garden Salad with Sumac Vinaigrette
Mock Tuna Salad
Purple Potato and Kale Salad
Fava Bean Salad
Creamy Fruit Salad
Creamy Chickpea and Avocado Salad
Raw Carrot and Date Walnut Salad
Blueprint: Classic Kale Salad
Winter Sunshine Salad
Dill Potato Salad
Strawberry-Pistachio Salad
Curried Kale Slaw
Greek Salad in a Jar
Lentil Salad with Lemon and Fresh Herbs
Green Mix Salad
Quinoa Tabbouleh
Pinto Salsa Bowl
Creamy Potato Salad
Chapter 10 Staples, Sauces, Dips, and Dressings
Creamy Mushroom Gravy
Spanish Red Pepper Spread (Romesco)
Oat Milk
Cashew Cheese Spread
Lentil Tacos
Coconut Whipped Cream
Rice Vinegar and Sesame Dressing
Lemon-Tahini Sauce
Cheesy Vegetable Sauce
Perfect Marinara Sauce
Artichoke Dressing
Maple Caramel
Jerk Spices
Strawberry-Peach Vinaigrette
Peanut Butter
Italian Seasoning
Peanut Sauce
Everyday Pesto
Zucchini Potato Casserole
Chimichurri
Simple Berry-Chia Jam
Fall and Winter All-Purpose Seasoning
Whipped Coconut Cream
Green Goddess Dressing
Balsamic Vinaigrette
Kalamata Olives and White Bean Dip
Strawberry Chia Jam
Sweet Peanut Butter Dipping Sauce
Coconut “Bacon” Bits
Kale with Creamy Garlic-Dijon Dressing
Raw Date Paste
Spicy Tomato and Pepper Sauce
Tofu Veggie Gravy Bowl
Pomegranate Ginger Sauce
Vegan Basil Pesto
Curry Powder
Spicy Tahini Dressing
Corn Bread Muffins
Cashew Sour Cream
Barbecue Sauce
Homemade Beans
Harissa
Quick Mole Sauce
Coconut Butter
Quick Tahini Sauce
Zucchini Dressing
Cauliflower Bake Topping
Easy One-Pot Vegan Marinara
Sour Cream
Minimalist Guacamole
Vegetable Broth
Nut Milk
Garam Masala
Smoky Mushrooms
Whipped Lentil Chipotle Dip
Cilantro and Lime Chutney
Potato Wedges
Spicy Satay Sauce
Beer “Cheese” Dip
White Bean and Chickpea Hummus
Appendix 1: Measurement Conversion Chart
Appendix 2: The Dirty Dozen and Clean Fifteen