The Husband’s Pasta Dish

 

Husband-Tested  in Alice’s Kitchen

Makes 2 generous servings

The hubster’s cooking repertoire consists of his steel cut oats breakfast, his lunchtime peanut butter sandwich, popcorn, Instant Pot cashew yogurt and blueberry snack and this pasta dish.  When I’m too tired to cook or I’ve had a unusually busy day, he’ll make this for our dinner. It’s quite tasty and full of healthful ingredients.  If I wasn’t around, he’d eat all of the above every single day.  I like more variety in my diet (Ha!) He’s very proud of his pasta dish and so he should be. This is how he makes it…

Ingredients: (per serving)

Whole wheat pasta

Kosher salt or sea salt for the pasta water

½ cup Rao’s Marinara Sauce or Arrabiata Sauce or your favorite spaghetti sauce

1-2 Tablespoons Trader Joe’s Kale Pesto or your favorite pesto

1-2 canned sardines (This would add not only protein and Omega 3, but also calcium, however, it is totally optional and would not be vegan.)

½ cup Edamame (frozen is fine, no need to thaw)

1 cup Kale or spinach (fresh or frozen, no need to thaw) 

¼ of a Bell Pepper (any color but green)

1 cup Broccoli (fresh or frozen, no need to thaw)

1 cup of any other favorite vegetables you may have: mushrooms, Brussels sprouts, carrots, green beans, peas, asparagus, zucchini, sugar snap peas, yellow squash, are all good options, just mix and match, pick and choose one or two  

1 Tablespoon Vegan Parmesan Cheese, grated (optional)

Instructions:  

1. Fill a large pot with water.  Bring to a boil. 

2. Put a large sieve in the sink for draining the pasta.

3. While the water is heating up, prepare the vegetables you plan to include in your meal and have them ready near the pot of water.  (Chop the bell peppers, cut broccoli into bite-sized pieces, slice mushrooms, cut Brussels sprouts into quarters, chop the carrots, cut the green beans into bite-sized pieces, cut the asparagus into bite-sized pieces, slice the zucchini and/or yellow squash, cut sugar snap peas into bite-sized pieces)

4. When the water comes to a boil, add some salt.  Add the pasta and cook according to the package directions.  

5. Set a timer for 3 minutes before the pasta should be done.

6. When the time beeps, add the vegetables to the pasta pot.

7. During the 3 minutes that the vegetables and pasta are cooking, add about ½ cup of sauce in a bowl for each serving. 

8. Add about 2 Tablespoons to the sauce.

9. If using sardines, add them to the sauce/pesto mixture and use a fork to mash the sardines really well.  

10. When the 3-minute timer beeps, carefully take the pot to the sink and pour the pasta and vegetables into the sieve to drain.  

11. Using tongs, grab some of the pasta and vegetables and put them in the bowl(s) with the sauce, pesto and sardines, if using.

12. Toss until the pasta and vegetables are coated with the sauce/pesto.  

13. Sprinkle over some grated Parmesan cheese, if desired.

Oven Roasted Vegetables (vegan)

Here we have Oven Roasted Vegetables served along with
15-Minute Quick & Easy Vegan Mac & Cheese. 

Recipe from Well Plated 
Husband-Tested in Alice’s Kitchen
Servings: 6 servings
  
You’ll certainly get your rainbow of vegetable colors in when you serve this tasty side dish.  You can make the dressing in advance and on prep day, you can cut all the veggies and store them in the fridge.  (The sweet potatoes should be stored in water, covered to keep them from discoloring.  Just drain, rinse and pat dry before adding them to the mix.)

2 medium bell peppers, cut into 1-inch pieces (I recommend red, yellow, or orange)
2 medium zucchini, ends trimmed and cut into 1/2-inch pieces
1 small sweet potato, scrubbed and cut into 3/4-inch pieces (You can peel them or not.)
1 small red onion, cut into 1-inch cubes
1 small head of broccoli, cut into florets or swap cauliflower or 8 ounces trimmed Brussels sprouts

3 Tablespoons extra virgin olive oil
1 Tablespoon Dijon mustard  
2 teaspoons Italian seasoning   
1 teaspoon kosher salt  
½ teaspoon garlic powder
½ teaspoon ground black pepper

3 Tablespoons Homemade Vegan Parmesan Cheese

Position racks in the upper and lower thirds of the oven (if using two sheets) or the center of the oven (if using one). Preheat the oven to 400 degrees F. Generously coat two large, rimmed baking sheets with non-stick spray or use parchment paper.
Place the vegetables in a great big bowl (or you can toss them right on the two baking sheets, dividing the ingredients between each). 
In a small bowl, whisk together the olive oil, mustard, Italian seasoning, salt, garlic powder and pepper.  Pour the mixture over the vegetables and toss well to coat. (Pay special attention to the broccoli florets and make sure they get an adequate amount of oil, as they are more prone to burning.)
Divide the vegetables evenly between the two sheets, spreading them into a single layer. (You want them to roast and not steam, so make sure they’re in a single layer.)
Roast the vegetables at 400 F for 25 to 35 minutes (or if you have the convection option, do a convection bake at 375 degrees F for 20 to 25 minutes). Toss the vegetables, rotate the pans 180 degrees, and switch the pans' positions on the upper and lower racks halfway through. The vegetables should be turning brown and crispy at their edges and tender inside (the cooking time may vary based on your oven). 
Sprinkle with the Parmesan cheese. Enjoy hot or at room temperature, with additional salt and pepper to taste.
 
Nutrition (1of 6 servings) Calories: 164kcal; Carbohydrates: 21g; Protein: 5g; Fat: 8g; Saturated Fat: 1g; Polyunsaturated Fat: 1g; Monounsaturated Fat: 5g; Potassium: 743mg; Fiber: 6g; Sugar: 8g; Vitamin A: 6736IU; Vitamin C: 156mg; Calcium: 90mg; Iron: 2mg


 

Vegan Broccoli Cheddar Soup

Recipe from Sarah's Vegan Kitchen  
Husband-Tested in Alice’s Kitchen
Makes 6 servings

We are always amazed at how delicious vegan foods can be.  Here’s a soup that would normally have dairy cream and cheddar cheese in it.  The creaminess in this soup, instead, comes from a blend of cashews and potatoes.  The cheesiness comes from nutritional yeast and spices. This fantastic soup is good enough for company!!  It's very similar to Panera's Broccoli Cheddar Soup, but it's plant based.

2 Tablespoons vegan butter or olive oil
1 white or yellow onion diced
2-4 cloves garlic, minced
1 pound Yukon gold potatoes or about 3-4 medium-sized potatoes, peeled and cubed
2 medium carrots peeled and diced or grates
2 stalks celery, diced
6 cups vegetable broth
½ cup nutritional yeast
1 teaspoon onion powder
1 teaspoon garlic powder
½ teaspoon smoked paprika
4 cups broccoli, chopped into small florets
¾ cup raw cashews soaked 4+ hours or boiled 10 minutes
Juice of ½ lemon
1 teaspoon kosher salt more to taste
Fresh scallions or chives, for serving (optional)

Instructions
In a large pot, heat the vegan butter or olive oil over medium heat. Add in onion, celery, and carrots and sauté until onion is translucent, about 3-5 minutes. Add in garlic and sauté for another minute.
Add in cubed potatoes, vegetable broth, and bay leaf. Bring to a boil, then reduce heat to low or medium-low to establish a simmer. Simmer for 12-15 minutes, or until potatoes are easily pierced with a fork.
Using a slotted spoon or skimmer, scoop about half of the cooked potatoes out of the soup and into a high-powered blender. (Some of the other veggies will wind up in there too; that's okay.) Set aside for a minute.
Add the broccoli into the pot, along with the spices (onion powder, garlic powder, smoked paprika) and nutritional yeast. Bring the mixture back up to a simmer. Let it simmer over for about 5 minutes, or until the broccoli is tender, while you blend the potato mixture.
Add soaked cashews into the blender with the potatoes. Pour in 1/2 cup water, and blend until completely smooth — this can take several minutes. Add extra water as needed to get everything to blend smoothly into a thick creamy consistency.
Stir the creamed cashew and potato mixture back into the main pot of soup. Add in the fresh lemon juice. Cook for an additional 3-5 minutes, until warmed through and slightly thickened.
Taste and add salt and pepper to preference. The exact amount of salt will vary depending on the brand of veggie broth you use.
Serve with crusty bread, or in a bread bowl if you're feeling fancy! Optionally, top with vegan cheddar-style shreds, scallions, and/or hot sauce.

Notes
The most similar alternative is raw sunflower seeds. They need less soaking time — about 15-20 minutes is enough.
You can substitute in a container of silken tofu, or one (15 oz) can of white beans, drained and thoroughly rinsed. Add them to the blender with the potatoes and blend until completely smooth. These have a bit less thickening power than the cashews, so your soup may be slightly thinner.
You can use a chicken-style vegetable bouillon (such as the cubes from Edward & Sons or the paste from Better Than Bouillon) for a more savory soup base. These are saltier than regular vegetable broth from a carton, so you may need to add less kosher salt at the end.

Nutritional Information: (1 of 6 servings) 333 calories; 16.7 g fat; 2.6 g saturated fat; 0 mg cholesterol; 792 mg sodium; 30.7 g carbohydrates; 8.8 g fiber; 4.2 g sugars; 18.6 g protein; 69 mg calcium; 2 mg iron; 643 mg potassium

Roasted Broccoli and Tofu With Creamy Miso Dressing

Recipe from Bon Appetit

**Adapted and Husband Tested in Alice’s Kitchen (See notes.)
Serves 2

Well, I could eat this every day!  The sauce alone is AWESOME and would work with other roasted veggie dishes.  I served this with roasted Spicy Sweet Potatoes since the oven was already on.  I also served this with the fantastic Sumac Onion Salad and a piece of seasonal whole fruit. 

2 teaspoons coriander seeds
2 small heads of broccoli (about 1 pound total), cut into large florets
7-ounce firm tofu, drained well & pressed, torn into bite-size pieces (half a package)
2 Tablespoons cornstarch

4 Tablespoons extra-virgin olive oil, divided
1 teaspoon Aleppo-style pepper 
1 Tablespoons fresh lemon juice
½ cup hemp seeds
2 Tablespoons white miso
¼ cup water, may need a bit more to help with blending

2 teaspoons toasted sesame seeds

¼ cup crushed toasted almonds (for serving)
Some parsley leaves (for serving)
1 Tablespoon toasted sesame seeds (for serving)

Preheat oven to 425F. Coarsely grind coriander seeds in spice mill or with mortar and pestle.  Dust and toss the tofu with the cornstarch.

Add broccoli and tofu to baking sheet. Drizzle with 2 Tablespoons oil, add crushed coriander and pepper, and toss to combine.

Roast, tossing once halfway through, until broccoli is browned (even lightly charred in a few spots) and tender, 30 minutes. Let cool.

Purée ½ cup hemp seeds, 2 Tablespoons white miso, 2 teaspoons sesame seeds, 1 Tablespoon lemon juice and 2 Tablespoons olive oil, and ¼ cup water in a blender until smooth. (You may wish to add a bit more water, 1 Tablespoon at a time to help with the blending.  The sauce should be like a spreadable sour cream or yogurt texture to smear on the plate.)

Spread some dressing on bowls or plates. Toss the broccoli and tofu together and arrange over dressing. Top with sesame seeds, almonds, and parsley.

Notes: 
The original recipe called for ½ pound brussels sprouts, sliced.  But I didn’t have any at the time I tested the recipe.  Most reviewers said that they quartered the Brussel sprouts instead of slicing them.  The original recipe also called for 1/3 cup green olives, pitted and chopped.  Almost every reviewer said the olives made the dish way too salty and suggested omitting them.  As much as I love olives, I left them out and the dish was perfect.  I also followed reviewer suggestion about dusting the tofu with a bit of cornstarch to help crisp them up in the oven.  Excellent suggestion.  I omitted the Kosher salt because with miso being quite salty, I didn’t think it necessary.  It was seasoned perfectly, in my view.

Sesame Tempeh Bowls (Vegan)

Servings: 4

Recipe from Budget Bytes 

Husband-Tested in Alice’s Kitchen

This was a real treat and made the hubster very happy.  We really like tempeh for a few reasons.  It's a fermented food, which means it's good for the gut.  We really like the texture... chewy, in a good way.  It's also economical.  When I first tried cooking with tempeh, I made the mistake of not steaming or simmering the tempeh in water before proceeding.  This very important step takes away any bitterness.  Be sure not to skip that step in the recipe.  

1/4 cup soy sauce (I used low sodium soy sauce.)

2 Tablespoons water 

1 Tablespoon sesame oil 

3 Tablespoons brown sugar 

1 Tablespoon rice vinegar 

1 tsp grated fresh ginger 

2 cloves garlic, minced 

1 Tablespoon sesame seeds 

1/2 Tablespoon cornstarch 

8 oz. tempeh 

2 green onions, sliced (I didn't have green onions, so I used 1/4 red onion.)

4 cups cooked jasmine rice*

1 lb. fresh or frozen broccoli florets, cooked** (I used fresh.)

Begin by mixing together the sesame sauce. In a medium bowl, stir together the soy sauce, 2 Tablespoons water, sesame oil, brown sugar, rice vinegar, grated ginger, minced garlic, sesame seeds, and cornstarch until the cornstarch is dissolved. Set the sauce aside.

Cut the brick of tempeh into 8 squares, then cut each square diagonally into a triangle. Turn each triangle on its side and slice it in half so you have two thinner triangles. To achieve the proper tempeh to sauce ratio, you don't want thick pieces. 

Place the tempeh in a large skillet and add 1/2 cup water. Place the skillet over medium-high heat and let the tempeh simmer until all of the water evaporates (about 5-8 minutes). Flip the tempeh a couple times as it simmers.

Once the water has evaporated, turn the heat down to medium and pour in the sesame sauce. The skillet will still be quite hot, so the sauce may begin to thicken immediately. Stir the tempeh in the sauce until the sauce has thickened (1-2 minutes), then remove it from the heat immediately to prevent further evaporation and thickening.

To build the bowls, place one cup of rice in each dish, top with 1/4 of the sesame tempeh, 1/4 of the broccoli florets, and a sprinkle of green onion.

Notes

*You can sub brown rice or plain white rice if desired.

**To cook the broccoli (fresh), add some water with a pinch of salt to a saucepan.  Bring the water to a boil.  Add the broccoli and cover with a lid.  Cook for 2 minutes.  Drain and proceed with the recipe.

Nutritional Information for Original Recipe: Calories: 441.63kcal | Carbohydrates: 68.25g | Protein: 20.83g | Fat: 11.18g | Sodium: 909.33mg | Fiber: 5.03g

 

Curried Broccoli Chickpea Salad (Vegan)

Recipe from Ambitious Kitchen

Husband-Tested in Alice's Kitchen

Makes 4 generous servings

What a treat this was!  This salad was absolutely delicious and good enough for company.  It's easy to make and tastes great after it has a while for the flavors to meld, and that means it's perfect for food prep day.  As you can see in the photo, I served the salad over some greens.  I actually forgot to put in the chickpeas, so I served it along side some Trader Joe's Giant Baked Beans in Tomato Sauce.  In my defense, we had spent the afternoon working on taxes and so my brain was a bit frazzled.  Ha!

For the salad:

1 head of broccoli, very finely chopped*

1 cup shredded carrots (about 3 small carrots or 2 large)

1 (15 ounce) can chickpeas, rinsed and drained

1/2 cup toasted* sliced almonds (can also use chopped roasted almonds)

1/2 cup dried cranberries

1 bunch green onions, chopped OR 1/2 red/purple onion, minced

¾ cup chopped fresh cilantro

For the dressing:

1/4 cup tahini

1/2 large lemon, juiced

3-5 tablespoons warm water, to thin dressing (I used 4 Tablespoons.)

1 clove garlic, finely minced

2 teaspoons pure maple syrup

1 teaspoon yellow curry powder

½ Tablespoon freshly grated ginger

½ teaspoon ground turmeric

½ teaspoon salt

Freshly ground black pepper

In a large bowl, add finely chopped broccoli, chickpeas, carrot, cranberries, green onion, and cilantro. Set aside.

Make the dressing by whisking together the following ingredients in a small bowl: tahini, lemon juice, water, garlic, maple syrup, curry powder, ginger, turmeric, salt and pepper. Immediately drizzle over salad and toss to combine. Sprinkle almonds on top and toss a few more times.

Serve immediately with fresh squeeze of lemon or place in the fridge for later. Salad will keep well up to 5 days.

Recipe Notes:

*I blanched the broccoli putting it in boiling salted water for 2 minutes and then plunging it in ice water.  I drained the broccoli and patted it dry (so the dressing would stick) and then proceeded with the recipe.  I find blanching broccoli takes any bitterness away.  It also brightens the green which is quite appealing to me.

*If you are making this for a party with several other dishes, it will most likely serve 6 rather than 4 people.

*To toast almonds: Add sliced almonds to a pan and place over medium heat. Use a spatula to stir the almonds; stirring every 30 seconds or so until they are nice and golden brown, about 5 minutes total time. If pan begins to smoke, make sure to reduce the heat to prevent burning.

Nutrition Information: (1 of 4 servings)

Calories 434; Calories from Fat 159; Fat 17.7g; ; Carbohydrates 56.4g; Fiber 14.9g; Sugar 15.6g; Protein 15.8g

Roasted Broccolini Salad with Smokey Maple Mustard Dressing (vegan)

Recipe from Nikki Vegan

Husband Tested in Alice’s Kitchen

Makes 4 very generous servings

This makes a FANTASTIC salad, good enough to serve to your favorite people.  There are several reasons I think this salad is a winner.  It’s made with healthful ingredients.  It’s vegan.  It’s colorful and, therefore, it looks beautiful on your plate. But, most importantly, it’s flavorful and will make your tastebuds dance. Though I would prefer serving it fresh, it holds up in the fridge overnight if you have any leftovers.  The recipe for the dressing makes quite a lot, much more than you need for the salad, in my opinion. (I really don’t like over dressed salads.) But the dressing can be used for other salads.  In fact, I used the leftover salad dressing to make a great potato salad. (See photo below.) You will need to soak the cashews overnight in order for them to soften enough to blend into a very smooth dressing the next day.  By the way, I love Nikki Vegan’s website and YouTube channel.  Her recipes and how-to videos are a great way to learn how to incorporate a more plant-based diet into your life.

Smokey Maple Mustard Dressing:

1 cup raw cashews, soaked overnight in water, then drained and rinsed

4 Tablespoons Dijon mustard

2 Tablespoons apple cider vinegar

2 Tablespoons maple syrup

1/2 teaspoon smoked paprika

2/3 cup water (or more to thin the dressing to your desired consistency)

1/2 teaspoon kosher salt

1/4 teaspoon freshly ground pepper

Salad:

2 large bunches or 4 small bunches of broccolini 

4 Tablespoons olive oil (I used way less)

2 bunches kale, tough stems removed, leaves torn into bite sized pieces or 1 large bag of baby kale

1 large lemon

1 teaspoon kosher salt

1/2 teaspoon black pepper

20 dried apricots, thinly sliced

1/3 cup diced red onion (about 1/2 small red onion)

1/3 cup sliced almonds, toasted

Rinse and drain the soaked cashews.  Place them in a high speed blender along with the rest of the dressing ingredients.  Blend until very smooth.  Add more water, if needed, to the desired consistency.  Taste and season with more salt and pepper, if desired.  Set aside while you. Prepare the salad.

Preheat the oven to 375F.  Chop the broccolini into bite-sized pieces.  Place on a large baking sheet.  Drizzle with olive oil and sprinkle with salt and pepper.l. Roast for 15-20 minutes or until softened and charred around the edges.  

Zest the lemon and set aside the zest.

De-stem the kale, discarding the tough stems, and chop the kale leaves into small pieces.  (If using baby kale, you can skip this step.) Place the kale into a large bowl.  Add the juice of the lemon and a pinch of salt to the kale leaves.  Massage the kale for about 1 minute un til the kale turns bright shiny green and softens slightly.  Next add the onions, apricots, sliced almonds, and warm roasted broccolini to the kale.  Toss with 1/3 of the Smokey Maple Mustard Dressing and divide the salad between four plates.  Drizzle with more dressing, if desired, and sprinkle with the lemon zest and a bit of black pepper.  Serve.

The above photo shows a simple potato salad I made using the leftover Smokey Maple Mustard Dressing.  I just cooked some potatoes and added some celery, onion, peppers, and zucchini (cleaning out the fridge) along with the dressing.  Yum!

Broccoli Cauliflower Soup (Vegetarian with Vegan Option)

Recipe from Well Plated

Husband-Tested in Alice’s Kitchen

Makes 7 (generous 1-cup) servings

When my hubby and I decided to eat a more plant-based diet (no meat or poultry), I knew there would be some recipes I would miss, Turkey Cheeseburger Soup, being one of them.  Then I stumbled upon this meatless recipe and gave it a try.  We loved the soup. It’s satisfyingly creamy and chunky, perfect for a cold day.  This soup recipe will now replace the turkey soup in my soup repertoire.  See the notes below if you wish to make this soup vegan.

2 Tablespoons extra virgin olive oil

2 Tablespoons unsalted butter

1 medium onion, chopped

2 large carrots, scrubbed and chopped into ¼ inch dice

2 cloves garlic, minced

1 teaspoon kosher salt

¼ teaspoon freshly ground black pepper

½ teaspoon dried thyme

¼ cup white whole-wheat flour (or all-purpose flour or gluten-free flour)

3 cups low sodium vegetable broth or Homemade Vegetable Broth

1½ cups nonfat milk or whole milk or unsweetened plain almond milk (I used the almond milk option.)

1 medium head broccoli, cut into small florets

1 medium head cauliflower, cut into small florets

1 teaspoon Dijon mustard

1 cup shredded sharp or extra sharp cheddar cheese

¼ cup nutritional yeast or finely grated Parmesan

In a large pot, heat the oil and butter over medium-low heat until the butter melts.  Add the onion and cook until it is very brown and soft, about 8 minutes.  (This develops big flavor so be patient.) Increase the heat to medium.  Add the carrots, and cook for 3 minutes, stirring occasionally.  Stir in the garlic, salt, pepper, and thyme.  Sprinkle the flour over the vegetables and mix to combine.  Cook until the flour disappears, about 2 minutes.  Slowly stir in the broth.  Add the milk, broccoli and cauliflower.  Bring to a simmer.  Place a lid over the pot, leaving it partially uncovered, and let simmer until the broccoli and cauliflower are tender, about 15 minutes, stirring occasionally.  Stir in the Dijon mustard.  With an immersion blender, puree the soup until it is thick and creamy but still has some texture to it.  Stir in the cheese and nutritional yeast.  Continue stirring until the cheese is melted and the soup is creamy, 2-3 minutes. Taste the soup and adjust to taste with salt and pepper, if needed.

Notes:

To store, put into an airtight container in the fridge for up to 4 days.  To freeze, place soup into an airtight freezer-safe storage container, and freeze for up to 3 months.  Let it thaw overnight in the fridge before reheating.

To make this vegan: Use almond milk and vegan butter.  Omit the cheddar and use nutritional yeast instead of Parmesan plus 1 Tablespoon freshly squeezed lemon juice with almond milk.

Nutritional Information: (1 generous cup) 249 calories; 14 g fat (6 g sat. fat); 27 mg cholesterol; 815 mg potassium; 21 g carbohydrates; 5 g fiber; 7 g sugars; 14 g protein; 3822% vitamin A; 120% vitamin C; 257% calcium; 2% iron

Sheet Pan Veggie Dinner with Broccoli, Sweet Potato, Tofu, Chickpeas & Miso Maple Dressing

Recipe from Vegan Richa

Husband-Tested in Alice’s Kitchen

Serves 3

When the husband says, “I could eat this every day,” I know I’ve found a keeper of a recipe.  When I told him the recipe author suggested that this could be served on a tortilla as a taco, I could see the wheels turning.  It’s an easy dinner to make, but there is a spice mixture to measure out and a dressing to make, so next time I make this, I’ll make an extra batch of the spice mixture for another time.  The dressing can be made and the prep dishes can be washed while the sheet pan of veggies roast.  This is good enough to serve to company!

Spice Mixture:

¾ teaspoon chipotle pepper powder

½ teaspoon red pepper flakes

½ teaspoon smoked or sweet paprika

¾ teaspoon garlic powder

½ teaspoon onion powder

¾ teaspoon kosher or sea salt

½ teaspoon oregano

1/8 teaspoon freshly ground black pepper

1/8 teaspoon ground cinnamon

Veggie Mixture

1 head broccoli, cut into bite-size pieces

1 cup peeled and cubed sweet potato (1 small)

1½ cups cooked chickpeas, drained and rinsed (After rinsing, place the chickpeas on a clean towel to dry.)

1 cup tofu, pressed for 10 minutes and cubed (about ½ package)

½ bell pepper, sliced (any color)

2 teaspoons olive oil

Miso Maple Lime Dressing:

1 Tablespoon fresh lime juice

1 Tablespoon miso

1 Tablespoon water

1 ½ Tablespoons maple syrup

Pinch of kosher or sea salt

Pinch of smoked paprika

1 teaspoon olive oil

Flavor Crunch

3 Tablespoons hulled sunflower seeds

3 cloves garlic, finely chopped

Cooking spray

Greens for serving

Preheat the oven to 400 F.  Line a large rimmed baking sheet with parchment paper (optional.) Add the broccoli, sweet potato, pepper to the baking sheet and toss with oil.  Add the chickpeas and the tofu.  Sprinkle the veggies, beans and tofu with the spice mixture. Toss gently to coat.  Spread the spice coated mixture out so that it’s a single layer on the baking sheet.  Roast for 25 minutes.  Meanwhile, make the dressing by whisking the dressing ingredients in a small bowl.  Set the dressing aside.  When the oven timer dings, sprinkle the veggie-tofu mixture with the sunflower seeds and garlic.  Spray oil on top of the garlic and seeds.  Bake for another 10 to 15 minutes or until the veggies are done to preference and the chickpeas are roasted.  Add some greens to a plate.  Place the roasted veggie-tofu mixture over the top of the greens.  Drizzle with the dressing and serve. 

Notes:  You can substitute the oil with a mixture of broth and lime juice.  You can use chickpea miso in the dressing and more chickpeas or veggies instead of tofu if you wish this to be soy free.  You can also serve this in tacos with the dressing and avocado.

Nutritional Information: (1 of 3 servings) 411 calories; 52 g carbohydrates; 20 g protein; 15 g fat (1 g sat. fat); 693 mg sodium; 828 mg potassium; 12 g fiber; sugars 15 g; Vitamin A 7500IU; Vitamin C 111 mg; Calcium 203 mg; Iron 4.8 mg