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Bellan - The Easy 30 Minutes Cookbook: Easy Recipes With No Salt, Oil, Refined Sugar

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The Easy 30 Minutes Cookbook: Easy Recipes With No Salt, Oil, Refined Sugar
Author:
Bellan / Mark
Genre:
Books / Home and family
Year:
2021
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The whole-food, plant-based (WFPB) diet brings the conventional vegan way of eating closer to nature with a focus on dishes made only with unprocessed ingredients. Harness the health benefits of this lifestyle with the 30-Minute Cookbook, where youll find simple recipes you can get on the table in half an hour or less.Whether youre brand new to plant-based eating, a vegan or vegetarian looking to eat more whole foods, or someone who has been eating WFPB for some time, this cookbook offers essential guidance and a collection of delicious recipes free from added salt, oil, or refined sugar.

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Contents

SWEET POTATO AND APPLE BREAKFAST BOWL WITH MAPLE-TAHINI SAUCE

SERVES 2

PREP TIME: 5 MINUTES | COOK TIME: 15 MINUTES

INGREDIENTS

2 tablespoons pure maple syrup
2 tablespoons tahini
cup water
teaspoon vanilla extract
1 cups quartered sliced (-inch) sweet potato
1 cups diced (-inch) Granny Smith apple
2 tablespoons unsweetened raisins
2 tablespoons walnut pieces
teaspoon ground cinnamon

DIRECTIONS

Step 1

In a small bowl, whisk together the maple syrup and tahini into a sauce.

Step 2

In a saut pan or skillet, stir together the water and vanilla.

Step 3

Add the sweet potato and apple. Cover and simmer over medium-low heat for 12 to 15 minutes, or until a knife slides easily into the sweet potato. Remove from the heat.

Step 4

Stir in the raisins, walnuts, and cinnamon.

Step 5

Serve the bowls drizzled with the maple-tahini sauce.

Ingredient Tip: Using crisp and firm Granny Smith apples yields a nice texture. Softer apple varieties will become mushy if cooked for the whole time, so they should be added halfway through the cooking process.

PER SERVING: Calories: 443; Fat: 13.3g; Dietary fiber: 11.4g; Protein: 8.2g; Carbohydrates: 78.9g

SIMPLE TOFU SCRAMBLE

SERVES 2 TO 4

PREP TIME: 5 MINUTES | COOK TIME: 15 MINUTES

INGREDIENTS

2 tablespoons red miso paste
cup water
2 (14-ounce) packages firm tofu, drained
2 tablespoons onion powder
2 tablespoons nutritional yeast
1 teaspoon dried parsley
teaspoon garlic powder
teaspoon ground turmeric
teaspoon freshly ground black pepper

DIRECTIONS

Step 1

In a saut pan or skillet, dissolve the miso in the water.

Step 2

Loosely crumble the tofu into the miso-water mixture.

Step 3

Stir in the onion powder, nutritional yeast, parsley, garlic powder, turmeric, and pepper. Cook over medium heat, stirring occasionally, for 10 to 15 minutes, or until heated through and most of the liquid has been absorbed. Remove from the heat.

Pair It With: Serve this with .

PER SERVING: Calories: 84; Fat: 2.4g; Dietary fiber: 2.3g; Protein: 7.2g; Carbohydrates: 8.8g

BREAKFAST POTATOES

SERVES 4 TO 6

PREP TIME: 10 MINUTES | COOK TIME: 20 MINUTES

INGREDIENTS

1 pounds Yukon Gold potatoes, cut into -inch-thick slices, then cut into bite-size pieces
cup vegetable broth
1 teaspoon dried parsley
teaspoon freshly ground black pepper
teaspoon garlic powder
teaspoon onion powder
teaspoon paprika
teaspoon dried sage
teaspoon dried thyme

DIRECTIONS

Step 1

In a nonstick saut pan or skillet, combine the potatoes, broth, parsley, and pepper. Bring to a simmer over medium heat. Cover and cook for about 15 to 20 minutes, or until a knife slides easily into the potatoes. Remove from the heat.

Step 2

While the potatoes cook, in a small bowl, mix together the garlic powder, onion powder, paprika, sage, and thyme.

Step 3

Off the heat, sprinkle the spice mixture over the potatoes, and stir to coat evenly.

Pair It With: Serve this as a big plate of potatoes with my homemade Ketchup ( .

PER SERVING: Calories: 95; Fat: 0.2g; Dietary fiber: 1.9g; Protein: 3.1g; Carbohydrates: 21.4g

CHICKPEA COUNTRY GRAVY

SERVES 4 TO 6

PREP TIME: 10 MINUTES | COOK TIME: 10 MINUTES

INGREDIENTS

8 ounces silken tofu
cup unsweetened soy milk
2 tablespoons chickpea flour
1 (15-ounce) can chickpeas, drained and rinsed
1 tablespoon dried sage
2 teaspoons liquid aminos
1 teaspoon freshly ground black pepper
teaspoon ground fennel

DIRECTIONS

Step 1

In a blender, combine the tofu, soy milk, and chickpea flour. Blend until smooth.

Step 2

In a saut pan or skillet, combine the tofu mixture, chickpeas, sage, liquid aminos, pepper, and fennel. Bring to a simmer. Cook for about 5 minutes, or until thickened. Remove from the heat.

Variation Tip: A sliced fresh summer tomato or a cup of fruit adds brightness to a meal with gravy.

PER SERVING: Calories: 115; Fat: 2.8g; Dietary fiber: 3.1g; Protein: 8.3g; Carbohydrates: 14.2g

CREAMY CORN GRITS WITH KALE AND MUSHROOMS

SERVES 4 TO 6

PREP TIME: 5 MINUTES | COOK TIME: 20 MINUTES

INGREDIENTS

8 ounces cremini mushrooms, cut into -inch-thick slices
1 tablespoon water, plus 2 cups, divided
2 cups unsweetened plant-based milk
cup dry-packed, oil-free sun-dried tomatoes, sliced
2 tablespoons nutritional yeast
2 teaspoons onion powder
teaspoon garlic powder
1 cup corn grits
3 cups chopped green kale
1 cup
teaspoon freshly ground black pepper

DIRECTIONS

Step 1

In a saut pan or skillet, combine the mushrooms and 1 tablespoon of water. Saut over medium-high heat for about 5 minutes, or until the mushrooms have browned.

Step 2

Add the plant-based milk, remaining 2 cups of water, the tomatoes, nutritional yeast, onion powder, and garlic powder.

Step 3

Increase the heat to high. Bring to a boil. Stir in the grits and kale.

Step 4

Reduce the heat to low. Cook, stirring occasionally, for 5 to 7 minutes, or until the grits are creamy. Remove from the heat.

Step 5

Stir in the ricotta and pepper.

PER SERVING: Calories: 483; Fat: 19.9g; Dietary fiber: 11.2g; Protein: 46.7g; Carbohydrates: 32g

WFPB DIPPERS

SERVES 2 TO 4

PREP TIME: 5 MINUTES | COOK TIME: 25 MINUTES

INGREDIENTS

TOAST POINTS
8 whole-grain bread slices (thawed if frozen)
Balsamic vinegar, for brushing (optional)
Garlic powder, for seasoning

DIRECTIONS

Step 1

Lay the bread flat on a parchment-lined baking sheet.

Step 2

Brush the bread with a thin layer of vinegar (if using).

Step 3

Sprinkle with garlic powder.

Step 4

Transfer the baking sheet to a cold oven, and heat to 350F.

Step 5

When the oven reaches temperature, flip the bread over. Bake for another 5 to 15 minutes, or until crispy to your liking. Remove from the oven.

PER SERVING: Calories: 165; Fat: 1g; Dietary fiber: 6.1g; Protein: 8.2g; Carbohydrates: 31.1g

TORTILLA CHIPS

INGREDIENTS

4 to 6 oil-free corn tortillas, cut into triangles

DIRECTIONS

Step 1

Spread the tortilla triangles out in a single layer on a parchment-lined baking sheet.

Step 2

Transfer the baking sheet to a cold oven, and heat to 350F.

Step 3

When the oven reaches temperature, flip the tortillas over. Bake for another 10 to 15 minutes, or until crispy.

Variation Tip: I toast my corn tortillas plain, but you can brush them lightly with lime juice and sprinkle on a little Chili Spice Blend ( ).

PER SERVING: Calories: 180; Fat: 3g; Dietary fiber: 4.5g; Protein: 4.5g; Carbohydrates: 34.5g

PITA CHIPS

INGREDIENTS

4 to 6 whole-grain pita breads, cut into triangles

DIRECTIONS

Step 1

Spread the pita triangles out in a single layer on a parchment-lined baking sheet.

Step 2

Transfer the baking sheet to a cold oven, and heat to 350F.

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