SERVINGS: 4
SERVING SIZE: 1½ cups vegetables and tempeh plus ⅓ cup sauce (305 grams)
PREP TIME: 30 minutes
COOKING TIME: 20 minutes

Ingredients

• ½ cup creamy peanut butter
• 1 clove garlic, minced
• 1 tablespoon (15 milliliters) Sriracha sauce
• 1 tablespoon (16 milliliters) maple syrup
• ¼ cup (59 milliliters) lite canned coconut milk
• 2 tablespoons (28 milliliters) reduced sodium soy sauce
• 2 teaspoons (10 milliliters) lime juice
• 1 medium white potato, chopped
• 1¼ cup green beans
• 1 bunch spinach leaves
• 8 ounces tempeh
• 1 tablespoon (15 milliliters) canola oil
• 1 medium carrot, peeled and julienned
• 3 radishes, thinly sliced
• ¼ medium English cucumber, sliced
• 3 tablespoons chopped fresh cilantro

Instructions

1. Add peanut butter, garlic, Sriracha, maple syrup, coconut milk, soy sauce, lime juice and 2 tablespoons water to a small mixing bowl and whisk to combine. If desired, add more water 1 tablespoon at a time to thin the consistency.
2. In a medium saucepan, bring 8 cups of water to a boil. Add potatoes to boiling water and cook until fork-tender, about 10 minutes.
3. Using a slotted spoon, transfer potatoes to a colander to remove excess water and then set aside.
4. To the cooking water, add green beans and boil 2 to 3 minutes. Use a slotted spoon to remove beans from the water and set aside.
5. Add spinach to cooking water and cook until wilted, about 1 to 3 minutes. Drain into colander and set aside.
6. Cut tempeh into 8 squares, then cut each square diagonally into a triangle. Turn each triangle on its side and slice in half to make 2 thinner triangle pieces.
7. To a cast-iron skillet over medium-high heat, add canola oil. Add tempeh and cook 2 to 3 minutes until golden brown. Flip each piece and cook another 2 to 3 minutes until golden brown.
8. Arrange tempeh, cooked vegetables and fresh carrots, radishes and cucumber on a serving platter, drizzle with peanut sauce and garnish with cilantro. To serve, evenly distribute to four bowls or plates.

NUTRITION PER SERVING: 448 calories, 28g total fat, 6g saturated fat, 0mg cholesterol, 535mg sodium, 35g carbohydrate, 6g fiber, 10g sugar, 23g protein, NA potassium, NA phosphorus

SERVINGS: 4
SERVING SIZE: 1¼ cups (310 grams)
PREP TIME: 15 minutes
COOKING TIME: 40 minutes

Ingredients

• 2 small globe eggplants, cut horizontally into ⅓-inch slices
• ¾ teaspoon sea salt, divided
• 1 green bell pepper, cut into ½-inch slices
• ¼ cup (59 milliliters) olive oil
• 1 cup plain reduced-fat yogurt
• 2 cloves garlic, minced
• 3 tablespoons fresh mint, chopped and divided
• 2 cups fresh tomato, chopped
• 1½ teaspoons turmeric, divided
• 2 tablespoons fresh cilantro, chopped

Instructions

1. Preheat oven to 400°F (204°C). Line baking sheet with parchment paper.
2. Place eggplant in a colander and sprinkle with ½ teaspoon salt. Set aside 10 minutes.
3. Use paper towel to pat eggplant dry and brush away excess salt.
4. Place eggplant and pepper in a large mixing bowl. Drizzle with olive oil and toss.
5. Arrange eggplant and pepper on baking sheet. Bake 25 to 30 minutes or until tender.
6. Meanwhile, in a small bowl, mix yogurt, garlic and 2 tablespoons mint. Store in refrigerator until ready to use.
7. To a large, deep skillet with lid, add chopped tomatoes, 1 teaspoon turmeric and remaining salt.
8. Layer cooked eggplant and peppers on top. Add remaining turmeric.
9. Cover and cook over medium-high heat for 6 to 8 minutes until tomatoes start to soften. Uncover and stir.
10. Cook uncovered 2 to 4 minutes until eggplant is fully softened and tomatoes have formed a sauce.
11. To serve, spread all but 2 tablespoons yogurt sauce across the bottom of a large bowl or platter. Layer eggplant-pepper-tomato mixture on top and sprinkle with remaining mint and cilantro. Drizzle with remaining yogurt.

Cooking Note: If fresh tomatoes are unavailable, use a 14.5-ounce can of diced fire-roasted tomatoes.

NUTRITION PER SERVING: 233 calories, 16g total fat, 3g saturated fat, 4mg cholesterol, 346mg sodium, 19g carbohydrate, 6g fiber, 12g sugar, 6g protein, 779mg potassium, 154mg phosphorus

SERVINGS: 4
SERVING SIZE: 1 cup (230 grams)
PREP TIME: 5 minutes
COOKING TIME: 10 minutes

Ingredients

• 3 cups (710 milliliters) low-sodium vegetable broth
• ½ 14-ounce package firm tofu, drained
• 1 Japanese eggplant, sliced and quartered
• ⅔ cup thinly sliced leek
• 2 tablespoons white miso
• 2 tablespoons sliced green onion

Instructions

1. In a medium saucepan, bring broth to a boil.
2. Meanwhile, slice tofu and gently press out excess moisture using a clean towel.
3. Cut tofu into half-inch cubes.
4. Add eggplant and leek to gently boiling broth and cook for 7 to 8 minutes or until eggplant is tender.
5. Reduce heat to low.
6. In a small bowl, stir together miso and 3 to 4 tablespoons of hot broth until miso is dissolved.
7. Add miso and tofu to the simmering soup and cook 1 to 2 minutes.
8. Divide soup into 4 bowls and garnish with thinly sliced green onion.

NUTRITION PER SERVING: 93 calories, 3g total fat, 0g saturated fat, 0mg cholesterol, 435mg sodium, 10g carbohydrate, 3g fiber, 4g sugar, 7g protein, N/A potassium, N/A phosphorus

SERVINGS: 6
SERVING SIZE: 2 cups (210 grams)
PREP TIME: 25 minutes

Ingredients

Salad

• 4½ cups chopped romaine lettuce (about 1 small head)
• 2 cups halved cherry tomatoes
• 1½ cups sliced and quartered English cucumber
• ¾ cup thinly sliced, quartered radishes (about 4 radishes)
• ⅓ cup chopped shallot
• 1 15-ounce can chickpeas, drained
• ½ cup chopped pistachios
• ½ cup chopped mint leaves
• ½ cup chopped parsley leaves
• 1½ cups crumbled baked whole-wheat pita chips

Dressing

• ⅓ cup (80 milliliters) olive oil
• 1 teaspoon lemon zest
• 2 tablespoons (30 milliliters) fresh lemon juice
• 1 teaspoon (5 milliliters) maple syrup
• 2 teaspoons (10 milliliters) red wine vinegar
• ¼ teaspoon sea salt
• ¼ teaspoon ground black pepper

Instructions

1. In a large mixing bowl, add romaine, tomatoes, cucumber, radish, shallot, chickpeas, pistachios, mint, parsley and pita chips.
2. To a jar, add olive oil, lemon zest, lemon juice, maple syrup, red wine vinegar, salt and pepper. Tightly screw lid onto jar and shake vigorously to mix dressing.
3. Drizzle dressing over salad and toss to evenly coat.
   Serve immediately.

NUTRITION PER SERVING: 304 calories, 20g total fat, 3g saturated fat, 0mg cholesterol, 359mg sodium, 27g carbohydrate, 7g fiber, 7g sugar, 8g protein, N/A potassium, N/A phosphorus

Servings: 6
Serving size: ¼ cup
Prep time: 15 minutes
Cooking time: 5 to 7 minutes

Ingredients

• 1 tablespoon (15 milliliters) olive oil
• ¼ cup diced yellow onion
• 1 cup diced canned low-sodium artichoke hearts
• 2 cups packed fresh baby spinach
• 1 cup Garlic White Bean Dip
• ¼ cup, plus 1 tablespoon shredded Parmesan cheese, divided
• 1 teaspoon (5 milliliters) lemon juice

Instructions

1. In a nonstick skillet over medium-high heat, add olive oil and onion and sauté until onion is tender and translucent, about 2 to 4 minutes.
2. Stir in artichoke hearts and spinach. Continue to sauté until spinach is wilted and artichokes are warm, about 2 minutes.
3. Stir in bean dip and ¼ cup Parmesan cheese. Sauté for 2 to 3 minutes, until cheese is melted and dip is warm.
4. Stir in lemon juice and turn off heat.
5. Transfer to a serving bowl and garnish with remaining Parmesan cheese.

Nutrition per serving: CALORIES 98; TOTAL FAT 6g; SAT. FAT 1g; CHOL. 2mg; SODIUM 129mg; CARB. 9g; FIBER 3g; SUGARS 1g; PROTEIN 4g; POTASSIUM 190mg; PHOSPHORUS 70mg

Servings: 4
Serving size: ¼ cup
Prep time: 10 minutes
Cooking time: 2 minutes

Ingredients

• 1 tablespoon (15 milliliters) olive oil
• 3 minced garlic cloves
• 1 15-ounce can drained and rinsed low-sodium cannellini beans
• 1 tablespoon (15 milliliters) lemon juice
• ¼ teaspoon black pepper
• ⅛ teaspoon sea salt

Instructions

1. In a nonstick skillet, heat olive oil over medium heat for 1 minute. Add garlic and sauté for 1 minute.
2. Turn off heat and transfer garlic and oil to a food processor. Add beans, lemon juice, pepper and salt and puree on high for 1 to 2 minutes until smooth, scraping down the sides of the bowl with a rubber spatula as needed.

Nutrition per serving: CALORIES 83; TOTAL FAT 4g; SAT. FAT 1g; CHOL. 0mg; SODIUM 106mg; CARB. 9g; FIBER 2g; SUGARS 1g; PROTEIN 3g; POTASSIUM 129mg; PHOSPHORUS 50mg

Servings: 8
Serving size: ¼ cup
Prep time: 20 minutes
Cooking time: 1 hour

Ingredients

• 3 cups peeled and diced butternut squash (about 1 medium squash)
• 1 tablespoon (15 milliliters) olive oil
• ⅛ teaspoon sea salt
• ¼ teaspoon black pepper
• 1 teaspoon dried rosemary
• ⅓ cup crumbled goat cheese
• 1 cup Garlic White Bean Dip
• ¼ cup pine nuts
• ¼ cup pomegranate seeds
• 1 tablespoon chopped fresh parsley

Instructions

1. Preheat oven to 350°F (177°C).
2. Place squash on a baking sheet and drizzle with olive oil, salt and pepper. Toss to coat, then bake for 55 to 65 minutes or until squash is fork-tender and edges have begun to brown. Let cool for 5 minutes.
3. In a food processor, puree squash, rosemary, goat cheese and bean dip until smooth, then transfer to a serving dish.
4. Top with pine nuts, pomegranate seeds and parsley. Serve warm.

Nutrition per serving: CALORIES 123; TOTAL FAT 8g; SAT. FAT 2g; CHOL. 4mg; SODIUM 115mg; CARB. 10g; FIBER 3g; SUGARS 2g; PROTEIN 3g; POTASSIUM N/A; PHOSPHORUS N/A

Servings: 6
Serving size: ¼ cup
Prep time: 15 minutes
Cooking time: 5 to 7 minutes

Ingredients

• 1 teaspoon (5 milliliters) olive oil
• ½ cup frozen corn kernels
• ⅓ cup diced red onion
• 2 tablespoons diced jalapeño
• 1 tablespoon pureed, canned chipotle peppers in adobo sauce
• 1 cup Garlic White Bean Dip
• 1 tablespoon chopped fresh cilantro

Instructions

1. Heat olive oil in a nonstick pan over medium-high heat for 30 seconds. Add corn, onion and jalapeño and sauté for 3 to 5 minutes, stirring until onion is translucent.
2. Stir in pureed chipotle peppers in adobo sauce and bean dip. Stir well to combine and cook for 2 minutes or until warm.
3. Transfer to a serving bowl and sprinkle with chopped cilantro.

Nutrition per serving: CALORIES 71; TOTAL FAT 3g; SAT. FAT 0g; CHOL. 0mg; SODIUM 79mg; CARB. 9g; FIBER 2g; SUGARS 1g; PROTEIN 2g; POTASSIUM N/A; PHOSPHORUS N/A