Thursday, April 21, 2005

Vegan and Vegetarian Dishes and Tofu

This page has vegetarian and vegan main dish or salad recipes.  Dishes which I think are vegan are marked (v).  Some dishes contain chicken stock, which can easily be substituted with vegetable broth.  There are also many vegetable side dishes in Vegetables .

If you'd like to browse for recipes in this category by photo, you can do that on my Pinterest Board for Kalyn's Kitchen Favorite Vegetarian or Vegan Recipes.


For the South Beach diet, notations after each recipe listing indicate Kalyn's opinion as to which phase of the diet that recipe can be used for.

Vegetarian Recipe Collections:
The Top Ten Vegetarian Recipes of 2013 (and a few Honorable Mentions)
 
10 Amazing Meatless Monday Soup Recipes to Welcome the Arrival of Fall - 2013

10 Easy and Amazing Vegetarian Recipes using Butternut Squash (Phase 2 or 3)

Ten Favorite Deliciously-Healthy Sweet Potato Recipes that are Perfect for Thanksgiving (Phase 2 or 3)


Vegetarian Bakes and Casseroles
Sweet Potato Gratin with Goat Cheese, Parmesan, and Thyme (Phase 2 or 3)

Cheesy Baked Cauliflower Tots (all phases)

Cheesy Vegetarian Brown Rice Casserole with Broccoli and Mushrooms (Phase 2 or 3) 

Twice-Cooked Greek Cauliflower with Feta, Green Onions, and Dill (all phases) 

Vegetarian Stuffed Peppers with Brown Rice, Mushrooms, and Feta (Phase 2 or 3) 

Vegetarian Green Chile and Pinto Bean Layered Mexican Casserole (all phases; limit serving size for Phase One)

Vegetarian Curried Brown Rice and Broccoli Casserole with Creamy Curry Sauce (phase 2 or 3)

Vegetarian Stuffed Zucchini with Brown Rice, Black Beans, Chiles, Cheddar, and Cotija Cheese (phase 2 or 3)

Baked Salsa Rice with Green Chiles, Lime, and Cilantro (phase 2 or 3) 

Spinach and Feta Casserole with Brown Rice and Parmesan (phase 2 or 3) 

Vegetarian Lasagna with Kale and Mushroom-Tomato Sauce (Phase 3 or a "once-in-a-while-treat" for phase 2)

Monster Zucchini and Basil Strata (all phases)

Swiss Chard and Goat Cheese Custard Bake (all phases, but I'd limit portion size for phase one)

Greek Inspired Leftover Brown Rice Casserole with Red Pepper, Onions, and Feta (phase 2 or 3)

Twice-Baked Spaghetti Squash with Pesto and Parmesan (all phases)



Vegetarian Bean Dishes
(Remember that dried beans and legumes are limited to 1/3 to 1/2 cup serving size for phase one.)
Slow Cooker Spicy Brown Rice and Black Bean Cheesy Bowl (phase 2 or 3)

Slow Cooker White Bean, Mushroom, and Rosemary Spaghetti Squash Bowl (all phases)

(v)Pressure Cooker Mexican Beans with Avocado-Poblano Salsa (all phases; limit portion size for Phase One) 

Grilled Zucchini Mini Tostadas with Refried Beans (all phases; dried beans are a limited food for Phase One, so use portion control)

(v)Julienned Zucchini Mexican Bowl with Black Beans, Avocado, Tomato, Poblano, and Lime (all phases)

(v) Slow Cooker Vegan Brown Rice Mexican Bowl with Black Beans, Bell Peppers, and Poblano-Avocado Salsa (phase 2 or 3)

Chickpea and Brown Rice Patties with Mint, Parsley, and Yogurt-Tahini Sauce (phase 2 or 3) 

Spicy Black Bean Patties with Cilantro, Guacamole, and Tomatoes (phase 2 or 3)

(v if you omit Parmesan) Slow Cooker Vegetarian Pasta e Fagioli Soup with Whole Wheat Orzo (phase 2 or 3)

(vegan without the cheese) Slow Cooker Spicy Vegetarian Pinto Bean and Chard Burritos (phase 2 or 3)

(v) Vegan Picadillo Lentil Stew with Sweet Bell Peppers and Green Olives (all phases) 

(vegan without the cheese) Slow Cooker Sweet Potato and Black Bean Burritos with Lime (phase 2 or 3)

(v) Slow Cooker Vegan Black Garbanzo Bean Curry (all phases if eaten without rice, but limit serving size for phase one)

Indian-Style Red Lentils with Ginger (Red Lentil Dal) (small serving as a side dish for phase one, phase 2 or 3 if eaten with flatbread)

Butter Bean Salad with Sun-Dried Tomatoes, Kalamata Olives, Feta, and Basil Vinaigrette (all phases, but only small portions for phase one)

(v) Chickpea (Garbanzo Bean) and Edamame Salad with Lemon and Mint (all phases)

Garlicky Roasted Chickpeas with Feta, Mint, and Lemon (all phases, but not a main dish for phase one

Mushroom, White Bean, and Tomato Stew with Parmesan (all phases if served plain in a bowl; phase 2 or 3 if served over rice) 

(v) Lemony Yellow Split Pea Side Dish with Garlic and Ginger (with or without Cilantro) (all phases)

Twice-Cooked Gigantes Beans with Garlic and Feta (phase 2 or 3, or if you omit the carrots you could have a small serving of this for phase one)

(v)Lebanese Lentil Salad with Garlic, Cumin, Mint, and Parsley (all phases, but limit portion to 1/3 to 1/2 cup serving for phase one)

(v)Indian Spiced Lentils (all phases, but 1/3 to 1/2 cup serving for phase one)

(v) Mexican Red Lentil Stew with Lime and Cilantro (all phases)

Spicy Red Lentil and Chickpea Stew / Paula's Moroccan Lentil Stew (phase one without rice, phase 2 or 3 over brown rice, could be vegan if vegetable stock is subbed)

Black Beans with Cilantro (substitute vegetable stock for vegetarian version) (all phases)

Curried Rice and Red Lentils (phase 2 or 3)

Bengali Red Dal Curry from Jake (all phases)

Baked Falafel Patties with Yogurt-Tahini Sauce (phase 2 or 3, the Falafel are vegan but not the sauce)

(v)Cannellini Beans in Mint Marinade (all phases)

(v)Farinata (Italian chickpea flatbread) with Rosemary and Pepper (I previously thought chickpea flour was approved for phase one, but it should be reserved for phase 2 or 3)

Socca (Chickpea Flatbread Pancake from France - (I previously thought chickpea flour was approved for phase one, but it should be reserved for phase 2 or 3)

Indian-Spiced Chickpea Salad with Yogurt, Lemon, Scallions, Mint, and Cilantro (all phases)

Pressure Cooker Refried Beans with Onions, Garlic, and Cilantro (all phases, omit cheese for vegetarian)

(v)Indian Spiced Black-Eyed Peas with Tomato and Curry Leaves (all phases, use olive oil for vegan)

Low-Glycemic and Gluten-Free Chickpea Crisps Appetizer - with or without Za'atar (phase 2 or 3)


Vegetarian Bowls
Slow Cooker Brown Rice Veggie Bowl with Asparagus, Red Bell Pepper, Zucchini, and Feta (Phase 2 or 3)

Slow Cooker Spicy Brown Rice and Black Bean Cheesy Bowl (phase 2 or 3)

Slow Cooker White Bean, Mushroom, and Rosemary Spaghetti Squash Bowl (all phases) 

(v)Vegan Red Cabbage Bowl with Tofu and Peanut-Sriracha Sauce (Use an approved sweetener instead of agave for Phase One.) 

(v)Vegan Spaghetti Squash and Black Bean Mexican Bowl (all phases) 

Greek Salad Spaghetti Squash Bowl (all phases)

(v)Julienned Zucchini Vegan Bowl with Peanut-Sriracha Sauce (all phases)


(v)Julienned Zucchini Mexican Bowl with Black Beans, Avocado, Tomato, Poblano, and Lime (all phases)

(v) Slow Cooker Vegan Brown Rice Mexican Bowl with Black Beans, Bell Peppers, and Poblano-Avocado Salsa (phase 2 or 3)


Vegetarian Breakfasts
Crustless Breakfast Tarts with Mushrooms and Goat Cheese (all phases) 

Kale and Feta Breakfast Casserole (all phases)

Roasted Green Bell Pepper and Roasted Tomato Breakfast Casserole with Feta and Oregano (all phases)

Breakfast Casserole with Spinach, Leeks, Cottage Cheese and Goat Cheese (all phases)


Breakfast Casserole with Mushrooms, Green Bell Peppers, and Feta (all phases)

Breakfast Casserole with Asparagus, Mushrooms, and Goat Cheese (all phases)

Broccoli Cheese Breakfast Casserole (all phases)

Mushroom and Feta Breakfast Casserole (all phases)

Block Island Breakfast Casserole with Fresh From the Garden Green Peppers (all phases)

Zucchini and Green Chile Breakfast Casserole (all phases)


Bobbi's Egg and Green Chile Breakfast Casserole (all phases)

Baked Eggs with Mushrooms and Parmesan (all phases) 

Kale, Mushroom, Feta, and Mozzarella Breakfast Casserole (all phases) 

(v) Alanna's Peanut Butter Oatmeal (phase 2 or 3)

Swiss Chard and Mushroom Squares (Phase one with Hemp Hearts or Phase 2 or 3 with breadcrumbs)

Whole Wheat (Low Carb) Protein Pancakes (phase 2 or 3)

CrockPot Recipe for Make-Ahead Apple Pie Oatmeal (phase 2 or 3) 

Swiss Chard and Mushroom Squares (all phases if made with Hemp Hearts or Almond Meal)

Red Russian Kale and Red Onion Savory Breakfast Squares (phase 2 or 3, or omit bread crumbs for phase 1)

Cottage Cheese and Egg Breakfast Muffins with Mushrooms and Feta (phase 2 or 3, these muffins have a bit of flour and baking powder)

Gluten-Free Breakfast Muffins with Zucchini, Feta, and Quinoa (all phases)

Swiss Chard, Mozzarella, and Feta Egg Bake (all phases)

Baby Kale and Mozzarella Egg Bake, and Ten More Ideas for Starting Your Day with Kale (all phases) 

Spinach and Mozzarella Egg Bake (all phases)

Broccoli, Mushrooms, Ham, and Cheddar Baked With Eggs (all phases)

Artichoke, Kale, and Ricotta Pie with Eggs and Parmesan (all phases but this is a fairly rich dish so limit portion size, especially for phase one)

Swiss Chard and Goat Cheese Custard Bake (all phases, but I'd limit portion size for phase one) 


Vegetarian Grilling or Pan Frying
Grilled Zucchini Mini Tostadas with Refried Beans (all phases; dried beans are a limited food for Phase One, so use portion control)

Grilled Halloumi Cheese Skewers with Mushrooms and Sweet Onions (all phases) 

Chickpea and Brown Rice Patties with Mint, Parsley, and Yogurt-Tahini Sauce (phase 2 or 3)

Spicy Black Bean Patties with Cilantro, Guacamole, and Tomatoes (phase 2 or 3)

Ten Easy Ideas from Kalyn for Vegetables on the Grill 2012

(v) World's Easiest Grilled Vegetables (all phases) 

Grilled Asparagus with Parmesan (all phases)

(v) Grilled Mushrooms (all phases)

(v)How to Grill Zucchini (all phases)

(v) Georgette's Greek Zucchini (all phases)

Grilled Asparagus with Double Lemon and Parmesan (all phases)

Foil-Wrapped Grilled Butternut Squash with Sage (phase 2 or 3)

(v) Spicy Grilled Eggplant and Zucchini Salad with Thai Flavors (all phases with Splenda or Stevia)

(v) Spicy Grilled Eggplant with Red Pepper, Parsley, and Mint (all phases)

Grilled Eggplant with Garlic-Cumin Vinaigrette, Feta, and Herbs (all phases)

(v) Pan-Fried White Eggplant with Onion, Caper, and Herb Sauce (all phases)


Vegetarian Lunches
(v) Slow Cooker Vegan Brown Rice Mexican Bowl with Black Beans, Bell Peppers, and Poblano-Avocado Salsa (phase 2 or 3)

Slow Cooker Spicy Vegetarian Pinto Bean and Chard Burritos (phase 2 or 3; this would be vegan without the cheese)

Egg Salad in Pita with Green Olives, Green Onions, and Dijon (phase 2 or 3)

Easy Guacamole Tostadas (phase 2 or 3)

Seven Layer Tostadas (phase 2 or 3)

(v) Spicy Avocado in Pita (phase 2 or 3)

Easy Summer Lunch Salad (all phases)

Twice-Baked Sweet Potatoes with Feta and Sumac (phase 2 or 3) 

Garlicky Roasted Chickpeas with Feta, Mint, and Lemon (all phases, but not a main dish for phase one)

(v)Pan-Fried White Eggplant with Onion, Caper, and Herb Sauce (all phases)


Vegetarian Pasta or Pizza Dishes, including Zucchini Noodles
Garlicky Zucchini Noodles with Tomatoes and Burrata (all phases)

Vegetarian Penne Pasta with Butternut Squash, Mushrooms, Scallions, and Goat Cheese (Phase 2 or 3; limit portion size for Phase 2) 

(v if you omit Parmesan) Slow Cooker Vegetarian Pasta e Fagioli Soup with Whole Wheat Orzo (phase 2 or 3)

Vegetarian Whole Wheat Pasta with Fried Kale, Tomato Sauce, and Goat Cheese (phase 2 or 3)

Zucchini-Crust Vegetarian Pizza Margherita (all phases; limit portion size for phase one due to fat content)

Julia Child's Eggplant Pizzas (all phases)

Cauliflower-Crust Vegetarian Pizza with Mushrooms and Olives (limit portion size for Phase One due to fat content)

Easy Penne Pasta with Zucchini and Pesto (phase 2 or 3 if made with Dreamfields or whole wheat pasta; if made with Dreamfields it would be phase 3 after being reheated)

Penne Pasta with Wilted Arugula, Basil, Ricotta, and Parmesan Sauce (phase 2 or 3)

(v)Whole Wheat Spaghetti with No-Cook Sauce of Tomatoes, Arugula, Olives, and Capers (phase 2 or 3)

Penne Pasta with Tomato, Herb, and Feta No-Cook Pasta Sauce (phase 2 or 3)

Easy Pesto Pasta Salad with Olives and Roasted Red Pepper (phase 2 or 3)

Whole Wheat Spaghetti with Garlic, Chard, and Pecorino-Romano Cheese (phase 2 or 3)

Spicy Cherry Tomato Sauce for pasta (phase 2 or 3 with Dreamfields pasta, this is great without sausage for vegetarian version)

Macaroni and Cheese with a Grown-Up Twist (phase 2 or 3 with Dreamfields pasta)

Shiritaki Noodles with Veggies and Peanut Sauce (phase 2 or 3)

Macaroni with Lemon, Garlic, Parmesan, and Mustard Greens (phase 2 or 3 with Dreamfields pasta)

Meatless Penne Pasta with White Beans, Roasted Tomatoes, and Herbs (use vegetarian stock and skip the cheese for vegan version) (phase 2 or 3 with Dreamfields Penne)

Pasta Salad with Slow Roasted Tomatoes, Grilled Zucchini, and Basil (phase 2 or 3 with Dreamfields pasta)

Spaghetti Marco Polo (with Dreamfields Spaghetti, phase 2 or 3)

(v without the cheese) No Cook Pasta Sauce with fresh tomatoes (sauce any phase, with low carb pasta, phase 2 or 3)

Vegetarian Lasagna with Quick Roasted Tomatoes (phase 2 or 3 with Dreamfields or whole wheat lasagna)


Vegetarian Lasagna with Kale and Mushroom-Tomato Sauce (Phase 3 or a "once-in-a-while-treat" for phase 2)


Vegetarian Salads
Fruity Lentil Salad with Persimmons, Apples, and Avocado (and 10 More Meatless Salad Ideas with Persimmons) (Phase 2 or 3)

Roasted Cauliflower Salad with Feta, Capers, Red Bell Pepper, and Green Onions (all phases) 

Thanksgiving Green Bean Salad with Blue Cheese, Dried Cranberries, and Pecans (phase 2 and 3, and probably a "once-in-a-while treat" for phase 2.) 

Brown Rice Salad with Olives, Bell Peppers, Peas, and Basil Vinaigrette (Probably phase 3, due to the use of both rice and peas, or a "once-in-a-while-treat" for Phase 2.)

Roasted Garbanzo and Vegetable Salad with Garlic, Feta, Olives, and Basil (all phases)

(v) Vegan Asparagus Salad for Spring with Tomatoes, Hearts of Palm, and Chives (all phases)

(v) Vegan Heart of Palm and Avocado Salad with Lime, Green Onion, and Cilantro (all phases) 

(v) Rich Salad with Hearts of Palm, Avocado, and Radicchio (all phases)

(v) Spicy Grilled Eggplant and Zucchini Salad with Thai Flavors (all phases with Splenda or Stevia)

(v) Spicy Broccoli-Jicama Salad with Red Bell Pepper and Black Sesame Seeds (all phases)

(v) Spicy Lime Coleslaw (all phases, use at least 1/2 light mayo for South Beach)

(v)Black Bean Salad with Jicama, Tomatoes, Cilantro, and Lime (all phases)

(v) Fattoush - Lebanese "Crumbled Bread" Salad with Sumac and Pita Chips (phase 2 or 3)

Raw Summer Squash Salad with Arugula, Feta, and Herbs (all phases)

(v) Bulgur Salad with Tomatoes, Cucumbers, Parsley, Mint, and Lemon (phase 2 or 3)

Macaroni Salad with Fresh Tomatoes, Fresh Basil, and Feta (phase 2 or 3)

(v) Southwestern Bean Salad with Black Beans, Black-Eyed Peas, Peppers, and Cilantro (all phases)

(v) Kalyn's Tabbouli with Almonds (phase 2 or 3)

Grilled Zucchini Greek Salad (all phases)

Chopped Greek-Style Salad with Red, Yellow, and Orange Bell Peppers (all phases)

Easy Summer Lunch Salad (all phases)

(v) Mary's Perfect Salad (all phases)

Basil Vinaigrette for Drizzling on Tomatoes (all phases)

Red and Green Fruit Salad (phase 3)

Cucumbers Caesar (all phases)

Chinese Broccoli Salad (all phases with Splenda)

Arugula Salad with Marinated Artichokes and More (all phases)

(v) Carrot and Parsley Salad (phase 2 or 3)

Arugula and Gorgonzola Salad with Balsamic Vinaigrette (all phases)

Broccoli and Radish Salad with Gorgonzola (all phases)

(v) Carrot, Parsley, and Garbanzo (Chickpea) Salad with Cumin (phase 2 or 3)

Cucumber, Onion, and Parsley Salad (all phases)

Trudy's Salad in a Cucumber Cup (all phases)

(v) Wake Up Your Mouth Thai Cucumber Salad (all phases with Splenda)

(v) Asian Cucumber Salad with Cilantro and Vidalia Onions (all phases with Splenda)

American Greek Salad (all phases)

Cucumber and Tomato Salad with Marinated Garbanzo Beans (all phases)

Chinese Cucumber Salad (all phases with Splenda, phase 2 or 3 with Splenda/sugar combined)

Cucumber Salad with Balsamic Dressing (all phases)

Greek Salad with Marinated Onions and Oregano (all phases)

Caprese Salad with Apricots (phase 2 or 3, see caution in recipe)

Green Bean Salad with Greek Olives and Feta Cheese (all phases)

Green Bean Salad with Hearts of Palm, Olives, Red Pepper, and Feta (all phases)

Balsamic Spinach Salad with Mushrooms, Onions, and Feta (all phases)

Tomatoes, Hearts of Palm, Olives, and Feta with Basil Vinaigrette (all phases)

Marinated Pepper Salad with Garbanzos and Olives (all phases)

Sliced Tomato, Olive, and Goat Cheese Salad with Onion-Caper Vinaigrette (all phases)

Mediterranean Salad with Hummus Dressing (all phases)

Arugula and Sweet Mini-Pepper Salad (all phases)

(v) Black Bean and Pepper Salad with Cilantro and Lime (all phases)

Brown and Wild Rice Salad with Snow Peas and Peppers (phase 2 or 3)

Crunchy Chopped Salad with Gorgonzola and Radishes (all phases)

(v) Asian Snow Pea Salad with Radishes and Edamame (all phases)

Summer Red and Yellow Tomato Salad (all phases)

My Favorite Summer Tomato Salad with Goat Cheese and Basil Vinaigrette (all phases)

(v) Middle Eastern Tomato Salad (all phases)

(v) Tomato and Garbanzo Salad (any phase)

(v) Garbanzo, Tomato, And Cilantro Salad with Lime and Chile Dressing (all phases)

(v) Chopped Middle Eastern Salad with Purslane (all phases)

Arugula Salad with Hearts of Palm, Kalamata Olives, and Gorgonzola (all phases)

Spinach and Sorrel Salad with Pecans and Goat Cheese (any phase)

Black Bean, Rice, and Cilantro Salad (phase 2 or 3)

Barley Salad with Lemon and Mint (phase 2 or 3)

(v) Zucchini Salad with Tomatoes and Basil (all phases)

(v) Broccoli and Cauliflower Salad with Lemon, Dijon, and Tarragon Vinaigrette (all phases)

Yellow Tomato Salad with Roasted Red Peppers, Feta, and Mint (all phases)

(v)Vegan Tomato Salad with Cucumbers, Avocado, Cilantro, and Lime (all phases)

Cucumber and Avocado Salad with Lime, Mint, and Feta (all phases)

Wanna-Be Greek Salad (all phases)

(v)Spicy Cucumber Salad with Thai Basil and Sesame Seeds (phase 1 with Splenda, phase 2 or 3 with agave nectar)

(v)Pinto Bean Salad with Avocado, Tomatoes, Red Onion, and Cilantro (all phases)

Leftover Tofu, Halloumi, and Tomato Salad (all phases)

(v)White Bean and Roasted Red Pepper Salad with Roasted Tomato-Basil Dressing (all phases)

Crunchy Cruciferous Chopped Salad (all phases)

Napa Cabbage Slaw with Carrots and Fennel-Dijon Dressing (phase 2 or 3)

(v)Mango Salad Recipe with Hearts of Palm, Radishes, Lime, and Cilantro (phase 2 or 3)

(v)White Bean Salad with Roasted Red Peppers, Arugula, and Parsley (all phases)

(v)Black Bean and Lentil Salad with Red Bell Pepper, Cumin, and Cilantro (all phases)

Cabbage and Blue Cheese Salad with Sunflower Seeds (all phases)

(v)Spicy Mexican Slaw with Lime and Cilantro (all phases)

(v)Red Russian Kale and Red Cabbage Slaw (all phases, use Splenda for phase one)

(v)Chickpea (Garbanzo Bean) Salad with Tomatoes, Olive, Basil, and Parsley) (all phases)

(v)Cannellini Beans in Mint Marinade (all phases)

Indian-Spiced Chickpea Salad with Yogurt, Lemon, Scallions, Mint, and Cilantro (all phases)

Vegetarian Soups
(substitute vegetable stock for chicken stock if needed, many of these soups would be vegan if made with vegetable stock)
Cauliflower and Mushroom Pressure Cooker soup with Parmesan (all phases)

(v if you omit Parmesan) Slow Cooker Vegetarian Pasta e Fagioli Soup with Whole Wheat Orzo (phase 2 or 3)

(v) African-Inspired Vegetarian CrockPot Soup with Peanut Butter, Chiles, Brown Rice, and Lentils (phase 2 or 3; use vegetable stock for vegan version)

(v) Indian-Spiced Slow Cooker Red Lentil Soup with Spinach and Coconut Milk (all phases, limit serving size for Phase One)

(v) Spicy Vegan Black Bean Soup with Cilantro and Green Tobasco (all phases)

(v if made with vegetable stock and Feta is omitted)  Slow Cooker Vegetarian Greek Lentil Soup with Tomatoes, Spinach, and Feta (all phases; limit serving size for Phase One)

(v if made with vegetable stock and sour cream is omitted) Spicy Vegetarian Butternut Squash Soup with Black Beans, Red Bell Peppers, and Cilantro (phase 2 or 3)

(v if you omit the shaved Parmesan) Slow Cooker Vegetarian Cannellini Bean and Kale Soup with Shaved Parmesan (all phases)

(v)Vegetarian Black Bean and Sweet Potato Soup with Lime (phase 2 or 3)

Garbanzo Bean (Chickpea) Soup with Garlic, Sumac, Olive Oil, and Lemon (all phases)

(v) Gazpacho (cold tomato soup) (all phases)

Tomato and Cilantro Soup (all phases)

Vegetarian Lentil Soup with Spinach, Tomatoes, and Cumin (all phases)

Chipotle and Black-Eyed Pea Soup with Double Cilantro (all phases)

Chickpea (garbanzo bean) Soup with Spinach, Tomatoes, and Basil (all phases)

Vegetarian Black Bean and Tomatillo Soup with Lime and Cilantro (all phases)

Autumn Harvest Soup with Butternut Squash, Kale, and Farro (phase 2 or 3)

Revithia - Greek Garbanzo Bean Soup with Lemon and Olive Oil (all phases)


Vegetarian Stew, Chili, or Roasted Vegetable Dishes
Mediterranean Spaghetti Squash Sauteed with Vegetables and Feta (all phases) 

Roasted Sweet Potatoes and Red Onions with Feta (phase 2 or 3) 

Roasted Butternut Squash Wedges with Tahini-Yogurt Sauce, Sumac, and Aleppo Pepper (phase 2 or 3)

Oven-Fried Green Tomatoes with Sriracha-Ranch Dipping Sauce (all phases - nut flours are not officially approved for phase one but only a small amount of flour sticks to the tomatoes, so I would eat this in small portions for phase one.)

(v) Vegan Picadillo Lentil Stew with Sweet Bell Peppers and Green Olives (all phases)

(v) Vegan Lentil Chili with Roasted Red Peppers, Olives, and Green Onion (all phases, but a small serving for Phase One) 

Vegetarian Mushroom Stew with Red Bell Pepper, Onion, and Paprika (all phases)

Roasted Cauliflower with Red Bell Pepper, Green Olives, and Pine Nuts - Christmas Cauliflower (all phases)

Easy Cheesy Zucchini Bake (all phases, but limit portion size for phase one due to the amount of cheese)

Mushroom, White Bean, and Tomato Stew with Parmesan (all phases if served plain in a bowl; phase 2 or 3 if served over rice)

Twice-Baked Sweet Potato Cups with Sour Cream, Chipotle, and Lime (phase 2 or 3)

(v) Mexican Red Lentil Stew with Lime and Cilantro (all phases)

(v) Ratatouille Wanna-Be (all phases)

Roasted Baby Summer Squash with Feta and Thyme (all phases)

Calabacitas (sauteed summer squash with chiles and cheese) (all phases)

Roasted Mushrooms with Garlic, Thyme, and Balsamic Vinegar (all phases)


Vegetarian Stir-Fries
Mediterranean Spaghetti Squash Sauteed with Vegetables and Feta (all phases) 

Sriracha-Spiced Stir-Fried Tofu with Eggplant, Red Bell Pepper, and Thai Basil (all phases, but limited serving of tofu for phase one)

Val's Easy and Amazing Yellow Squash with Tomatoes and Parmesan (all phases)

(v)Spicy Stir-Fried Broccoli Stems (all phases)

(v)Garlic-Lover's Vegetable Stir-Fry with Eggplant, Zucchini, and Yellow Squash (all phases)

(v)Spicy Asian Stir-Fried Swiss Chard (all phases) 

(v)Spicy Stir-Fried Sugar Snap Peas with Soy Sauce, Sesame Oil, and Sriracha (all phases)

(v)World's Easiest Garlicky Green Beans Stir Fry (all phases)


Vegetarian Tofu Dishes
(v)Vegan Red Cabbage Bowl with Tofu and Peanut-Sriracha Sauce (Use an approved sweetener instead of agave for Phase One.) 

(v)Baked Sesame Tofu Sticks with Peanut Butter, Tahini, and Ginger Sauce (all phases, but best to use approved sweetener instead of agave for Phase One.)

(v)Stir-Fried Marinated Tofu and Mushrooms (all phases, but limited serving of tofu for phase one)

(v)Spicy Vegan Peanut Butter Tofu with Sriracha (all phases, but limited serving of tofu for phase one)

Sriracha-Spiced Stir-Fried Tofu with Eggplant, Red Bell Pepper, and Thai Basil (all phases, but limited serving of tofu for phase one)

(v) Grilled Tofu Satay with Peanut Sauce (phase 2 or 3, use Splenda instead of brown sugar)

(v) Stir-Fried Tofu with Scallions, Garlic, Ginger, and Soy Sauce (all phases)

(v) Baked Tofu with Soy and Sesame (all phases)

Leftover Tofu, Halloumi, and Tomato Salad (all phases)


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8 comments:

  1. For low glycemic recipes, substitute coconut sugar 1:1. Coconut sugar has a glycemic index of 35 (as compared to cane sugar's index of 50!) If you are wondering where do I find coconut sugar, go to www.organiclivingfood.com. I you buy for your restaurant, bakery or store, go to www.earthfamilyfood.com/pricelist.htm to see wholesale deals. My husband is diabetic and this is by far the best discovery!

    ReplyDelete
  2. Hi Kalyn,

    I think vegans also restrict themselves from onions and garlic and parsley. These spices will hurt their gastric because they do not take meat??

    i don't know if it's a myth, but that is the diet that my own vegetarian friends keep to. :) maybe you will like to look into it?

    maybe it's because we're from different continents? (i'm from asia, btw) and i would like to take this chance to tell you: I REALLY LOVE YOUR RECIPES! thank you!

    ReplyDelete
  3. Angez, I haven't ever heard anythign like that, and I don't think it's true for vegans in the U.S.

    Thanks for letting me know you like the recipes!

    ReplyDelete
  4. Kalyn--found your blog today through a link from Fat Free Vegan. I'm only interested in your vegan recipes--kind thanks for making them easy to find and marking them clearly. There are some really scrumptious-looking ones, and I'm excited to dig in!

    Angez, thanks for your consideration, but as a 20+ yr vegan in the animal protection movement, I assure you that your friends have something other than veg*ism steering the aversion. I'm ALL about the garlic, for instance :)).

    ReplyDelete
  5. Candleblink, glad to know it's helpful. There is also a new index for phase recipes with a page for Phase One Recipes for Vegetarian Main Dishes, Main Dish Salads, Side Dishes, Soups, and Side Salads that you might like.

    ReplyDelete
  6. Hi Kalyn,

    I like to cook with tofu and just found a new product that allows you to Press your Tofu. Have to ever tried one? It makes it cook faster and has more flavor. I just made a tofu egg plant dish YUM!

    ReplyDelete
  7. I haven't seen that but sounds interesting.

    ReplyDelete
  8. Hi...late to the party, but the thing about vegans not being able to eat garlic, etc. is not true. For strict Buddhists, it is, as food is not supposed to do anything but nourish and should not be "distracting." Vegans, despite what some people may think, are welcome to have life with a little flavor :)

    ReplyDelete

Thanks for joining the conversation! I love hearing from readers and even though I can't always reply to every comment, I will always answer specific questions on a recipe as soon as possible. Sometimes I'm answering by iPhone, so my replies may be short!

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