THE SIMPLE VE GAN KIT CHEN LA UREN M CCNEILL, RD , MPH “ An absolute must-have. Lauren’s real-life, simple and approachable recipes will have both your taste buds and your gut microbes doing a happy dance.” —Will Bulsiewicz, MD, MSCI, NYT bestselling author of Fiber Fueled and The Fiber Fueled Cookbook “ If you’re interested in going plant-based, but have no idea where to start, The Simple Vegan Kitchen is your solution. Lauren uses an evidenced-based approach to help someone transition to a vegan lifestyle. Her recipes are simple, nourishing and, most importantly, delicious.” —Carleigh Bodrug, NYT bestselling author of PlantYou “ The Simple Vegan Kitchen will help demystify the basics of plant-based nutrition so you can create balanced, nourishing meals that help you thrive.” —Desiree Nielsen, bestselling author of Good for Your Gut and Eat More Plants “ Lauren is the perfect guide to teach you how to thrive on a healthy plant-based diet. The Simple Vegan Kitchen is filled with recipes that are not only nutritious, but they are also simple to prepare and totally delicious!” —Sam Turnbull, bestselling author of Fast Easy Cheap Vegan Get the Nutrients You Need and the Flavors You Crave The Simple & Plant-Based Way Nothing beats a homemade meal that comes together easily with pantry ingredients, fuels your body and tastes amazing! Registered dietitian and creator of Tasting to Thrive Lauren McNeill knows that nutritionally balanced food sustains daily wellness long-term only when it’s yummy enough to eat every day. Lauren prioritizes flavor in her recipes without sacrificing a proper mix of plant-based protein, carbohydrates and fats alongside key nutrients like iron, calcium and omega-3. A few of her delectable vegan dishes include: One-Pan Mushroom Gnocchi Herby Lentil “Meatballs” & Garlic Bread Peanut-Miso Tofu Noodle Bowl Barbecue Chickpea Wraps Edamame Crunch Salad with Peanut Dressing Carrot Cake Overnight Oats White Bean, Balsamic & Rosemary Dip Lemon-Coconut Energy Balls With her evidence-based, balanced plate approach to eating, Lauren will guide you each step of the way in preparing varied, nourishing dishes while building a lifelong healthy relationship with food. Plus, with a 30-day sample meal plan and gorgeous full page photography with every recipe, this cookbook will quickly become your daily source of inspiration for simple, delicious and satisfying plant-based eating. Lauren MccNeill is a plant-based registered dietitian and the creator of Tasting to Thrive. She holds a master’s of public health in nutrition with a specialization in women’s health. Through her social media platforms, Lauren shares easy and approachable plant-based recipes that are nourishing while still being delicious. She provides one-on-one nutrition counseling services virtually through her private practice and has created online programs to help people thrive on a plant-based diet. Follow Lauren on social media @tastingtothrive_rd and her blog www.tastingtothrive.com. COOKING / Vegan US $23.99 / CAN $30.99 THE SIMPLE VEGAN KITCHEN Nutritionally Balanced, Easy and Delicious Plant-Based Meals for Daily Wellness LAUREN MC C NEILL RD, MPH Creator of Tasting to Thrive28 THE SIMPLE VEGAN KITCHEN MISO-GINGER TOFU STIR-FRY Stir-fries are one of my go-to recipes when I know I want something warm and nourishing but don’t feel like spending forever cooking. Umami is something that can often be lacking in plant-based cooking, but rest assured, the miso in this stir-fry is packed with it! I’ve made this Miso-Ginger Tofu Stir-Fry with bell pepper, onion, broccoli and green beans, but feel free to sub out the vegetables based on your own personal preference and what you have on hand. Using frozen veggies instead of fresh for this recipe means it comes together even quicker! This stir-fry tastes amazing on its own, but it can also be served with rice or noodles for a more well-rounded, filling meal. 1. 1. In a large bowl, whisk together the miso paste, ginger, soy sauce, rice vinegar, sesame oil and garlic for the marinade. 2. 2. Add the cubed tofu and mix it well until the tofu is coated in the marinade. Cover the bowl with plastic wrap and place it in the fridge to marinate for at least 30 minutes. 3. 3. To begin the stir-fry, in a large pan over medium heat, sauté the bell pep- per, red onion, broccoli and green beans in the olive oil for 5 to 7 minutes, or until they’re tender. 4. 4. Once the tofu has marinated, add the entire contents of the bowl, in- cluding the marinade, to the pan with the vegetables. Cook it for 10 to 15 minutes, sautéing and flipping the tofu every 2 to 3 minutes until it’s lightly golden brown on all sides. 5. 5. Refrigerate any leftovers in an airtight container for 3 to 4 days. RECIPE NOTES: RECIPE NOTES: The smaller you cut the tofu, the more flavor it’ll soak up from the marinade. I recommend letting the tofu marinate in the miso ginger sauce for 30 minutes or longer for optimal flavor, but if you don’t have enough time, you can also just pour the marinade ingredients into the pan and sauté them together, with the understanding that it may not be quite as flavorful. GOOD SOURCE OF PROTEIN, ONE-POT MEAL SERVES 4SERVES 4 PREP: 10 MINUTESPREP: 10 MINUTES INACTIVE: 30 MINUTESINACTIVE: 30 MINUTES COOK: 20 MINUTES COOK: 20 MINUTES TOTAL: 60 MINUTESTOTAL: 60 MINUTES FOR THE MARINADEFOR THE MARINADE 2 tbsp (34 g) white miso paste 2 tbsp (10 g) minced fresh ginger 2 tbsp (30 ml) soy sauce 2 tbsp (30 ml) rice vinegar 2 tbsp (30 ml) sesame oil 2 cloves garlic, minced FOR THE STIR-FRYFOR THE STIR-FRY 1 (12-oz [350-g]) block extra firm tofu, cut into 1-inch (2.5-cm) cubes 1 tbsp (15 ml) olive oil 1 red bell pepper, diced ¼ red onion, sliced 2 cups (182 g) broccoli florets 8 oz (225 g) green beans, halved, with the ends removed28 THE SIMPLE VEGAN KITCHEN MISO-GINGER TOFU STIR-FRY Stir-fries are one of my go-to recipes when I know I want something warm and nourishing but don’t feel like spending forever cooking. Umami is something that can often be lacking in plant-based cooking, but rest assured, the miso in this stir-fry is packed with it! I’ve made this Miso-Ginger Tofu Stir-Fry with bell pepper, onion, broccoli and green beans, but feel free to sub out the vegetables based on your own personal preference and what you have on hand. Using frozen veggies instead of fresh for this recipe means it comes together even quicker! This stir-fry tastes amazing on its own, but it can also be served with rice or noodles for a more well-rounded, filling meal. 1. 1. In a large bowl, whisk together the miso paste, ginger, soy sauce, rice vinegar, sesame oil and garlic for the marinade. 2. 2. Add the cubed tofu and mix it well until the tofu is coated in the marinade. Cover the bowl with plastic wrap and place it in the fridge to marinate for at least 30 minutes. 3. 3. To begin the stir-fry, in a large pan over medium heat, sauté the bell pep- per, red onion, broccoli and green beans in the olive oil for 5 to 7 minutes, or until they’re tender. 4. 4. Once the tofu has marinated, add the entire contents of the bowl, in- cluding the marinade, to the pan with the vegetables. Cook it for 10 to 15 minutes, sautéing and flipping the tofu every 2 to 3 minutes until it’s lightly golden brown on all sides. 5. 5. Refrigerate any leftovers in an airtight container for 3 to 4 days. RECIPE NOTES: RECIPE NOTES: The smaller you cut the tofu, the more flavor it’ll soak up from the marinade. I recommend letting the tofu marinate in the miso ginger sauce for 30 minutes or longer for optimal flavor, but if you don’t have enough time, you can also just pour the marinade ingredients into the pan and sauté them together, with the understanding that it may not be quite as flavorful. GOOD SOURCE OF PROTEIN, ONE-POT MEAL SERVES 4SERVES 4 PREP: 10 MINUTESPREP: 10 MINUTES INACTIVE: 30 MINUTESINACTIVE: 30 MINUTES COOK: 20 MINUTES COOK: 20 MINUTES TOTAL: 60 MINUTESTOTAL: 60 MINUTES FOR THE MARINADEFOR THE MARINADE 2 tbsp (34 g) white miso paste 2 tbsp (10 g) minced fresh ginger 2 tbsp (30 ml) soy sauce 2 tbsp (30 ml) rice vinegar 2 tbsp (30 ml) sesame oil 2 cloves garlic, minced FOR THE STIR-FRYFOR THE STIR-FRY 1 (12-oz [350-g]) block extra firm tofu, cut into 1-inch (2.5-cm) cubes 1 tbsp (15 ml) olive oil 1 red bell pepper, diced ¼ red onion, sliced 2 cups (182 g) broccoli florets 8 oz (225 g) green beans, halved, with the ends removed60 THE SIMPLE VEGAN KITCHEN HEARTY VEGAN SAUSAGE STEW I chose not to create many recipes that use vegan meat alternatives in this book, but I felt like I needed one super hearty, meaty stew that would turn even the biggest plant-based skeptics into believers. This Hearty Vegan Sausage Stew uses potatoes, carrots, celery and vegan sausage to create a stick-to-your-ribs type of stew, and I even added a splash of balsamic vinegar to add an unexpected depth of flavor. If you feel like stew never leaves you feeling full or satisfied, I urge you to try this recipe. This is one of my favorite stews I’ve ever made, so I hope you like it, too! 1. 1. In a large pot over medium heat, sauté the onion in the olive oil until the onion is translucent, 4 to 5 minutes. 2. 2. Add the garlic, celery, carrots, potatoes, vegan sausages, thyme, rosemary, salt and pepper. Sauté for another 2 to 3 minutes, until the rosemary and thyme are fragrant. 3. 3. Add the tomato paste, vegetable stock and bay leaf. Stir to combine everything. Increase the heat to medium-high to bring the soup to a low boil, then reduce it back to medium heat, place a lid on the pot and sim- mer the soup for 20 to 25 minutes, or until the potatoes are fork tender. 4. 4. Remove the bay leaf and add the balsamic vinegar and kale. Continue to simmer for 2 to 3 more minutes, or until the kale is wilted. 5. 5. Refrigerate leftovers in an airtight container for up to 4 days. RECIPE NOTES: RECIPE NOTES: I chose not to peel the potatoes to keep the extra fiber and nutrients, but feel free to peel them if you’d prefer. Most grocery stores will have a plant-based section with some sort of vegan sausages. It doesn’t make a huge difference which type you buy since they’re cooked in the stew with other flavorings, but I think spicy Italian vegan sausages work well. GOOD SOURCE OF PROTEIN, ONE-POT MEAL SERVES 4SERVES 4 PREP: 10 MINUTESPREP: 10 MINUTES COOK: 25–30 MINUTESCOOK: 25–30 MINUTES TOTAL: 35–40 MINUTESTOTAL: 35–40 MINUTES 1 yellow onion, diced 1 tbsp (15 ml) olive oil 4 cloves garlic, minced 3 stalks celery, diced 2 large carrots, diced 2 medium yellow potatoes, diced (see Recipe Notes) 3 spicy vegan sausages, sliced (I used Beyond Meat Hot Italian Sausages; see Recipe Notes) 1 tsp dried thyme 1 tsp dried rosemary 1¼ tsp (8 g) salt ¾ tsp pepper 1 (5½-oz [156-ml]) can tomato paste 6 cups (1.4 L) no-salt-added vegetable stock 1 bay leaf 1 tbsp (15 ml) balsamic vinegar 2 cups (134 g) kale, destemmed and sliced60 THE SIMPLE VEGAN KITCHEN HEARTY VEGAN SAUSAGE STEW I chose not to create many recipes that use vegan meat alternatives in this book, but I felt like I needed one super hearty, meaty stew that would turn even the biggest plant-based skeptics into believers. This Hearty Vegan Sausage Stew uses potatoes, carrots, celery and vegan sausage to create a stick-to-your-ribs type of stew, and I even added a splash of balsamic vinegar to add an unexpected depth of flavor. If you feel like stew never leaves you feeling full or satisfied, I urge you to try this recipe. This is one of my favorite stews I’ve ever made, so I hope you like it, too! 1. 1. In a large pot over medium heat, sauté the onion in the olive oil until the onion is translucent, 4 to 5 minutes. 2. 2. Add the garlic, celery, carrots, potatoes, vegan sausages, thyme, rosemary, salt and pepper. Sauté for another 2 to 3 minutes, until the rosemary and thyme are fragrant. 3. 3. Add the tomato paste, vegetable stock and bay leaf. Stir to combine everything. Increase the heat to medium-high to bring the soup to a low boil, then reduce it back to medium heat, place a lid on the pot and sim- mer the soup for 20 to 25 minutes, or until the potatoes are fork tender. 4. 4. Remove the bay leaf and add the balsamic vinegar and kale. Continue to simmer for 2 to 3 more minutes, or until the kale is wilted. 5. 5. Refrigerate leftovers in an airtight container for up to 4 days. RECIPE NOTES: RECIPE NOTES: I chose not to peel the potatoes to keep the extra fiber and nutrients, but feel free to peel them if you’d prefer. Most grocery stores will have a plant-based section with some sort of vegan sausages. It doesn’t make a huge difference which type you buy since they’re cooked in the stew with other flavorings, but I think spicy Italian vegan sausages work well. GOOD SOURCE OF PROTEIN, ONE-POT MEAL SERVES 4SERVES 4 PREP: 10 MINUTESPREP: 10 MINUTES COOK: 25–30 MINUTESCOOK: 25–30 MINUTES TOTAL: 35–40 MINUTESTOTAL: 35–40 MINUTES 1 yellow onion, diced 1 tbsp (15 ml) olive oil 4 cloves garlic, minced 3 stalks celery, diced 2 large carrots, diced 2 medium yellow potatoes, diced (see Recipe Notes) 3 spicy vegan sausages, sliced (I used Beyond Meat Hot Italian Sausages; see Recipe Notes) 1 tsp dried thyme 1 tsp dried rosemary 1¼ tsp (8 g) salt ¾ tsp pepper 1 (5½-oz [156-ml]) can tomato paste 6 cups (1.4 L) no-salt-added vegetable stock 1 bay leaf 1 tbsp (15 ml) balsamic vinegar 2 cups (134 g) kale, destemmed and slicedNOURISHING BREAKFASTS & SNACKS ON THE GO 147 LEMON-COCONUT ENERGY BALLS If you want a snack recipe that tastes like a vacation, these Lemon-Coconut Energy Balls are for you. They have a zesty, coconut flavor that’s perfectly sweet while also being a great source of healthy fats, particularly omega-3s from the hemp seeds, and fiber from the oats. These are a great recipe to meal prep ahead of a busy week when you need quick grab-and-go snacks or dessert, plus they’re totally kid-approved! 1. 1. Add the sunflower seeds to a high-speed blender and blend until smooth. Add the oats and blend until they have the consistency of flour. 2. 2. Add the sunflower seeds and oats to a large bowl with the coconut oil, ½ cup (48 g) of shredded coconut, the lemon zest, lemon juice, maple syrup, hemp seeds and salt. Stir to combine everything into a dough-like consistency. 3. 3. Form the dough into balls of 2 to 3 tablespoons (40 to 60 g) per ball. You should have approximately 12 balls. 4. 4. Add the remaining 1 ⁄3 cup (32 g) of shredded coconut to a bowl and roll the energy balls in the coconut. Place them on a clean plate and refriger- ate them for 20 to 30 minutes until they’re set. 5. 5. Refrigerate leftovers in an airtight container for up to 1 week. RECIPE NOTE: RECIPE NOTE: These energy balls can be frozen for up to 1 month. When you’re ready to enjoy, simply place them in the fridge to thaw a few hours before eating. GOOD SOURCE OF OMEGA-3 AND FIBER MAKES 12 ENERGY MAKES 12 ENERGY BALLSBALLS PREP: 10 MINUTESPREP: 10 MINUTES INACTIVE: INACTIVE: 20–30 MINUTES20–30 MINUTES TOTAL: 30–40 MINUTESTOTAL: 30–40 MINUTES ½ cup (67 g) raw, hulled, unsalted sunflower seeds 1 cup (80 g) large flake oats 2 tbsp (30 ml) coconut oil, melted ½ cup + ⅓ cup (80 g) shredded coconut, divided 1 tsp lemon zest ¼ cup (60 ml) lemon juice, about 1 lemon 3 tbsp (45 ml) maple syrup ¼ cup (20 g) hemp seeds ¼ tsp saltNOURISHING BREAKFASTS & SNACKS ON THE GO 147 LEMON-COCONUT ENERGY BALLS If you want a snack recipe that tastes like a vacation, these Lemon-Coconut Energy Balls are for you. They have a zesty, coconut flavor that’s perfectly sweet while also being a great source of healthy fats, particularly omega-3s from the hemp seeds, and fiber from the oats. These are a great recipe to meal prep ahead of a busy week when you need quick grab-and-go snacks or dessert, plus they’re totally kid-approved! 1. 1. Add the sunflower seeds to a high-speed blender and blend until smooth. Add the oats and blend until they have the consistency of flour. 2. 2. Add the sunflower seeds and oats to a large bowl with the coconut oil, ½ cup (48 g) of shredded coconut, the lemon zest, lemon juice, maple syrup, hemp seeds and salt. Stir to combine everything into a dough-like consistency. 3. 3. Form the dough into balls of 2 to 3 tablespoons (40 to 60 g) per ball. You should have approximately 12 balls. 4. 4. Add the remaining 1 ⁄3 cup (32 g) of shredded coconut to a bowl and roll the energy balls in the coconut. Place them on a clean plate and refriger- ate them for 20 to 30 minutes until they’re set. 5. 5. Refrigerate leftovers in an airtight container for up to 1 week. RECIPE NOTE: RECIPE NOTE: These energy balls can be frozen for up to 1 month. When you’re ready to enjoy, simply place them in the fridge to thaw a few hours before eating. GOOD SOURCE OF OMEGA-3 AND FIBER MAKES 12 ENERGY MAKES 12 ENERGY BALLSBALLS PREP: 10 MINUTESPREP: 10 MINUTES INACTIVE: INACTIVE: 20–30 MINUTES20–30 MINUTES TOTAL: 30–40 MINUTESTOTAL: 30–40 MINUTES ½ cup (67 g) raw, hulled, unsalted sunflower seeds 1 cup (80 g) large flake oats 2 tbsp (30 ml) coconut oil, melted ½ cup + ⅓ cup (80 g) shredded coconut, divided 1 tsp lemon zest ¼ cup (60 ml) lemon juice, about 1 lemon 3 tbsp (45 ml) maple syrup ¼ cup (20 g) hemp seeds ¼ tsp saltNext >