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
- Cook the noodles in boiling water following the package instructions. When done, drain then rinse with cold water and let sit.
- 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.
- Serve scattered with the chopped cashews. You can also drizzle with some toasted sesame oil, if you like.
To Make the Cashews
- Preheat the oven to 350°F and line a baking sheet with parchment paper.
- 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.
- 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.
- 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.
- 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