With lots of healthy vegetables, nuts and beans, these vegan dishes pack quite a nutritional punch. Plus, they have so much flavor, you won’t be missing meat!

Asian Stir Fry

Yields: 3 or 4 servings


  • 12 oz. rice noodles
  • 4 heads of bok choy, white stems separated from the greens
  • 2 garlic cloves, chopped
  • ½ red chile, sliced or chopped
  • 1 thumb-sized piece of fresh ginger, peeled and finely chopped
  • 4 Tbs. tamari or soy sauce
  • Sweet & Salty Cashews, chopped (see recipe below)

Sweet & Salty Cashews

  • 1 Tbs. maple syrup
  • 1 Tbs. nama shoyu or tamari
  • 1 tsp. garlic powder
  • 1 tsp. smoked paprika (optional)
  • 1½ cups raw cashews


  1. Cook the noodles in boiling water following the package instructions. When done, drain then rinse with cold water and let sit.
  2. Chop the white stems of the bok choy and cook them in a wok over high heat with a splash of water, stirring constantly. After 3 to 4 minutes, add the garlic, chile and ginger and keep stirring. After a minute, add the noodles, bok choy greens and a splash of water if needed. Mix well until the noodles are warm (about two minutes), then add the soy sauce or tamari. Toss well.
  3. Serve scattered with the chopped cashews. You can also drizzle with some toasted sesame oil, if you like.

To Make the Cashews

  1. Preheat the oven to 350°F and line a baking sheet with parchment paper.
  2. In a small bowl, mix the maple syrup, nama shoyu or tamari with the garlic powder and smoked paprika, if using. Place the cashews in a large bowl, pour over the sauce and mix well until thoroughly coated.
  3. Transfer the cashews (leave the excess seasoning in the bowl) to the lined baking sheet, spread out evenly and roast in the oven for 3 minutes.
  4. Remove the sheet, stir the nuts then return them to the oven and cook for a further 3 to 4 minutes. Keep an eye on them: They should turn light golden but you don’t want to burn them.
  5. Remove the nuts from the oven and allow to cool so they become crisp, then serve.

Everyone can benefit from following vegan recipes because they’ll consume plenty of plant-based nutrients like fiber. There are other benefits as well: Eating even one plant-based meal per week can reduce your carbon footprint.” —Sara Monk, registered dietitian, Riverfront Nutrition Associates, Oradell

Categories: Bergen Health & Life