Power Plates: 100 Nutritionally Balanced, One-Dish Vegan Meals

Power Plates: 100 Nutritionally Balanced, One-Dish Vegan Meals

by Gena Hamshaw

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Overview

Focused on the art of crafting complete, balanced meals that deliver sustained energy and nourishment, this book features 100 compelling and delicious recipes that just happen to be vegan.

These 100 recipes for wholesome and nourishing vegan food from blogger, nutritionist, and Food52 author Gena Hamshaw help you make delicious vegan meals that deliver balanced and sustained energy. Every recipe contains the key macronutrients of healthy fats, complex carbohydrates, and proteins, which together make for a complete meal—things like Smoky Red Lentil Stew with Chard, and Falafel Bowls with Freekah and Cauliflower. Photographs accompany each recipe, showing how Gena's simple techniques and fresh ingredients yield delicious meals. Additional tips and tricks for taking food on the go, and for cooking ahead on the weekend for quick weekday lunches and dinners, round out the collection.

Product Details

ISBN-13: 9780399579059
Publisher: Potter/Ten Speed/Harmony/Rodale
Publication date: 01/23/2018
Pages: 256
Sales rank: 131,568
Product dimensions: 8.20(w) x 9.80(h) x 0.90(d)

About the Author

GENA HAMSHAW is a certified nutritionist, recipe developer, cookbook author, and food writer. Her recipes and articles have been featured in the Huffington Post, Whole Living, O magazine, VegNews, Thrive magazine, Well and Good, Mind Body Green, Glamour, and the Chalkboard, among other publications. She is also a nutrition student, working toward a master's in nutrition and education and her RDN (Registered Dietary Nutritionist) at Teacher's College, Columbia University. She has written two cookbooks, Food52 Vegan and Choosing Raw, and is the author of the blog The Full Helping.

Read an Excerpt

WHITE CHILI WITH BUTTERNUT SQUASH
Makes 6 servings 

1 tablespoon olive oil
1 large white or yellow onion, chopped
3 cloves garlic, minced
3 cups (540 g) cooked navy, Great Northern, or cannellini beans, or 2 (15-oz, or 425-g) cans, drained and rinsed
1 small zucchini, cut into 3⁄4-inch (2-cm) cubes
1½ pounds (680 g) butternut squash, peeled, seeded, and cut into 3⁄4-inch (2-cm) cubes
2 (4-oz, or 113-g) cans mild green chiles with their liquid
2 tablespoons chopped chipotles in adobo with their sauce
1 teaspoon smoked paprika
1 teaspoon ground cumin
1 teaspoon chili powder
3⁄4 teaspoon salt
2⁄3 cup (115 g) quinoa, rinsed
3 cups (710 ml) low-sodium vegetable broth
1 to 2 tablespoons freshly squeezed lime juice 

Heat the oil in a large pot over medium heat. Add the onion and cook, stirring occasionally, for 5 to 7 minutes, until the onion is tender and translucent. Add the garlic and cook, stirring constantly, for 2 minutes.

Stir in the beans, zucchini, butternut squash, green chiles, chipotles in adobo, paprika, cumin, chili powder, salt, and quinoa, then pour in the broth. Bring to a boil over medium-high heat, then lower the heat, cover, and simmer for 20 minutes, until the butternut squash is fork-tender and the quinoa is fully cooked. Uncover and cook, stirring occasionally, for 5 minutes. Stir in the lime juice, then taste and adjust the seasonings if desired. Serve piping hot.

Table of Contents

Introduction 1

Noteworthy Ingredients 7

Using This Book 12

Macronutrient Building Blocks 18

Breakfast 21

Shortcut Steel-Cut Oats 23

Gentle Morning Kitchari 24

Every Day Breakfast Tostadas 27

Apple Ginger Muesli 28

Hash with Root Vegetables and Tempeh 31

Cauliflower Scramble 32

Creamy Breakfast Polenta with Stewed Fruit and Hemp Seeds 34

Hearty Pancakes with Buckwheat and Blueberries 37

Tofu Migas 38

Savory Oats, Two Ways 41

Avocado and Tofu Toasts 42

Whole Grain Waffles 45

Skillet-Baked Oatmeal with Summer Stone Fruit 46

Spelt Biscuits with White Bean Gravy 49

Wholemeal Muffins 50

Chai-Spiced Millet Porridge with Carrots and Apples 53

Congee 54

French Toast 57

Breakfast Sweet Potatoes, Two Ways 58

Maple Cinnamon Granola 61

Salads 63

Wild Rice Salad with Cherry Tomatoes, Corn, Green Beans, and Tofu 65

Roasted Cauliflower Salad with Lentils 66

Sweet Potato Salad with Tempeh and Maple Mustard Dressing 69

Charred Broccoli Salad with Freekeh and Spring Herbs 70

Guacamole Quinoa Salad with Black Beans 73

Masala Lentil Salad with Cumin-Roasted Carrots 74

Spring Panzanella with Artichokes, Asparagus, Peas, and Lemon Dill Vinaigrette 77

Roasted Kabocha Salad with Barley and Lemon Miso Vinaigrette 78

Warm Tofu Chop Salad with Peanut Dressing 81

Zucchini Pesto Pasta Salad 82

Winter Salad with Bulgur, Radicchio, and Toasted Almonds 85

Sesame Citrus Soba Salad 86

Tuscan Kale Salad with White Beans 89

Butternut Squash Salad with Red Quinoa and Pumpkin Seeds 90

Vietnamese Rice Noodle Salad with Seared Tofu 93

Protein-Packed Caesar 94

Beluga Lentils and Tomatoes with Tempeh Bacon and Turmeric Mustard Vinaigrette 97

Brown Rice Tabbouleh Salad 98

Soups 101

Smoky-Red Lentil Stew with Chard 103

Cheesy Cream of Broccoli with Smoky Roasted Chickpeas 104

Curried Tomato Stew with Chickpea Dumplings 107

Spicy Cabbage Soup with Rice and Chickpeas 108

Moroccan Tagine with Tempeh and Chickpeas 111

White Bean Soup with Leeks and Roasted Cauliflower 112

West African Peanut Stew with Sweet Potatoes and Chickpeas 115

White Bean Ribollita 116

Curried Jamaican Stew with Kidney Beans 119

Yellow, Split Pea Chowder with Sweet Corn 120

Mushroom Miso Barley Soup 123

Tortilla Soup with Roasted Corn and Black Bean Salsa 124

Mulligatawny 127

Lemony Lentil Soup with Mushrooms and Kale 128

White Chili with Butternut Squash 131

Bowls 133

Quinoa Bowls with Braised Red Cabbage, Tofu, and Brussels Sprouts 135

Harvest Bowls with Spelt Berries, Cider-Glazed Tempeh, and Roasted Root Vegetables 136

Umami Bowls with Roasted Portobellos, Tofu, and Spicy Miso Dressing 139

Golden Rice Bowls with Tofu Paneer and Vegetables 140

Sweet Potato Bowls with Cilantro Lime Rice and Black Beans 145

Sushi Bowls 146

Mediterranean Quinoa Bowls with Roasted Fennel and Black-Eyed Peas 149

The Peanut Noodle Bowls with Spicy Lime Tofu and Crisp Vegetables 150

Millet Pilaf Bowls with Barbecue Tofu and Braised Collard Greens 153

Korean Tempeh Bowls with Broccoli and Brown Rice 154

Macro Bowls with Adzuki Beans and Miso-Glazed Kabocha Squash 157

Green Goddess Bowls 158

Sweet Potato Falafel Bowls with Freekeh Pilaf and Roasted Cauliflower 161

Provençal Bowls with Lentil Salad and Herbed Cashew Cheese 162

Greek Bowls with Lentil Keftedes and Cashew Tzatziki 165

Coconut Kale and Lentil Bowls with Roasted Delicata Squash and Jasmine Rice 166

Deli Bowls with Smashed Chickpea Salad 169

Marrakech Bowls with Harissa-Roasted Vegetables and Bulgur Pilaf 170

Skillets and Stovetop 173

Golden Beet Risotto 175

Roasted Zucchini Tacos with Corn and Tofu 176

Rice, Beans, Tofu, and Greens 181

Creamy Brown Rice with Shiitakes and Peas 182

Spanish Quinoa with Tempeh Chorizo 185

Balsamic-Glazed Tempeh and Vegetables over Soft Polenta 186

Pudha with Spicy Sautéed Spinach 189

Herbed Cauliflower Steaks with Lemon Caper Lentils 190

Pasta and Broccoli Rabe with Creamy Roasted Red Pepper Sauce 193

Creamy Curried Lentils and Quinoa 194

Stuffed Collard Leaves with Pomegranate Dipping Sauce 197

Kimchi Fried Rice 198

Spinach and Gnocchi with White Beans 201

Skillet Chili Mac 202

Barley Risotto with Butternut Squash and Sage 205

Aloo Gobi with Green Beans 206

Coconut and Scallion Rice with Glazed Tofu and Bok Choy 209

Dinner Toast with Savory Mushrooms, Chickpeas, and Greens 210

Spicy Chickpea Quesadillas with Caramelized Onions 213

Bakes 215

Black Bean Enchiladas with Roasted Butternut Squash 217

Home-Style Stuffed Shells 218

Baked Milled Polenta with Spicy Red Lentil Marinara 221

Stuffed Peppers with Farro, Herbs, and Tempeh Sausage 222

Sweet Potato Nacho Fries 225

Moroccan Sweet Potatoes 226

Creamy Penne Primavera Bake 229

Vegetable Harvest Pie with Tempeh 230

Baked Potatoes with Lemon Garlic Broccolini and White Beans 233

Spiced Lentil Tamale Pie 234

Meal Plans 237

About the Author 240

Acknowledgments 241

Index 242

Customer Reviews