This lentils and rice lunch borrows its flavors from Italian, Indian and Mexican culinary traditions. Lentils are seasoned with garlic, cumin, coriander and turmeric, tossed with tomatoes and finished with fresh avocado and a squeeze of lime.
In this play on mole, Guajillo chilis are toasted and then blended with pumpkin puree, tomatoes and garlic. Spicy Mexican chocolate and black beans round out the innovative sauce, served over chewy Udon noodles and finished with crunchy pumpkin seeds.
Greens are stewed with tomatoes, fresh basil, sage and rosemary. Whole wheat macaroni and chickpeas transform this otherwise light soup into a hearty lunch.
Celery, onion and mushrooms are sautéed with a white wine tomato sauce and tossed with tempeh for a meatless spin on an Italian classic. The tempeh Bolognese is stacked under sautéed spinach and crispy eggplant in this modern day Napoleon.
Hummus gets a little heat when seasoned with chipotle chilies en adobo, paprika and cumin. The creamy consistency from the chipotle hummus as well as the avocado contrasts with the crunch of radishes, carrots and arugula to make an ideal wrap.
When apples hit their peak season they hardly need any brown sugar to sweeten a rustic applesauce like this one. You needn’t even take off the apple’s skins to enjoy this cinnamon sauce on oatmeal, pancakes or straight from a bowl.
In this riff on the tart tomatillo salsa, zucchini, onions and peppers are blackened on the grill, then seasoned with lime juice, cayenne and a touch of honey. This hot sauce is perfect for barbeques and ideal for topping your favorite tacos, bean burgers or sandwiches.
The refreshing flavor of watermelon is given depth when sweetened with maple syrup and soured by citrus. For a heartier breakfast parfait use this cooling custard in place of yogurt by folding in some homemade granola.
The comfort of porridge gets a summer spin when topped with fresh berries. A dollop of yogurt, a sprinkling of cinnamon and a drizzle of honey completes this refreshing way to start your day.
In this deconstructed oil and vinegar dressing, shallots are infused with balsamic to add a tangy pungency when served whole atop crisp cucumber slices. Tomatoes provide acidity and baby spinach makes a hearty base for this refreshing salad.
In this herbaceous soup, zucchini are stewed with garlic, onion, shallots and fresh tarragon. This salute to summer squash can be whipped up in a flash and is equally tasty served hot or cold.
In this modern riff on a Mexican classic, pinto beans are seasoned with oregano, cumin, cayenne and epazote then infused with grilled peaches. The sweet but spiced beans are wrapped in a corn tortilla with earthy mushrooms and corn grilled straight from the cob.
Tempeh is marinated in a ginger lime dressing and then tossed with refreshing crisp veggies like sugar snap peas, asparagus, carrots, corn, bell peppers and scallions. The earthy tempeh pairs well with the hearty, whole wheat soba noodle and the veggies in this dish can be adapted easily to suit any season.
The classic Eggs Benedict brunch gets a healthy makeover as tofu is marinated in cumin, thyme and chipotle chili and served over a whole wheat English muffin. Sliced avocado and arugula top the flavorful tofu and lemon cayenne Hollandaise drizzle completes the dish.
This picnic staple has a rustic feel, because it features tender new potatoes which can be eaten whole. Fresh dill and tangy mustard kick the flavor up a notch, while snap peas and green beans add a refreshing crunch.
Stuffed grape leaves, or dolmades, are a delicacy of countless variations hailing from different regions of the Mediterranean and the Middle East. In this version, brown rice is stir fried with onion, seasoned with parsley and mint and tossed together with chickpeas and tomatoes.
Loosely translated to “pasta and beans” this Italian dish is one the first meatless classics. Tomatoes are sautéed with garlic, seasoned with parsley, oregano and basil and tossed with Cannellini beans and orrechiette.
Avocados make a great cream cheese substitute, because they bring a smooth consistency in addition to a healthy dose of fiber, potassium and vitamin B. Give your breakfast a boost by spreading avocado on toast then topping it with sautéed tomatoes and onions as well as fresh chives garnished with chive blossoms.
Black beans get a refreshing makeover with the addition of lime and cilantro. Summer corn adds its quintessential sweetness, but its avocado’s nutty flavor and creamy mouth feel that turns this simply salsa into a luxurious spread.
This refreshing salad is simple, flavorful, filling and the perfect introduction to quinoa. The nutritious super grain is elevated with fresh flavors of lemon, mint, garlic and green onion.
Wild rice, black-eyed peas and breadcrumbs form delectable savory cakes. Bake these before your next barbeque, then grill lightly and top with our pineapple mango salsa.
Chocolate cupcakes with a hint of mint topped with cocoa icing. Replacing butter with applesauce makes these treats healthier as well as more succulent.
Red bell pepper, celery and onions are sautéed in coconut milk to flavor the brown rice. Pineapple’s unique sweetness and a macadamia nut kick give this side dish a distinctly tropical twist.
Poblano peppers are roasted and guajillo peppers are toasted to deepen the flavor of the black beans in this hominy based stew. Try topping this Mexican classic with sliced radishes, toasted pumpkin seeds or freshly squeezed lime juice.
Corkscrew pasta is tossed together with spinach, reduced balsamic and a healthy dose of fresh herbs.
Kale is cooked until just barely wilted with garlic, onion and red wine, then tossed with roasted broccolini, carrots and the supergrain farro. Toasted walnuts top the dish with a yummy crunch and a good dose of Omega-3′s.
Spinach lends a crisp fresh flavor to veggie ground round that’s been infused with sautéed onions and broth. Watch Julieanna stuff whole-wheat tortillas so full of iron and protein that it’s cause for celebration!
Lentils, carrots and celery are seasoned with cumin and then simmered until tender. Serve this hearty soup on a cold day with a slice of Cinnamon Honey Cornbread.
This healthy twist on a southern staple brings together the holy trinity of Creole cooking with kidney beans and Serrano pepper. Traditionally families in Louisiana would let this dish simmer on Monday’s while they did the laundry.
Grind those greens into a morning smoothie to start your day off strong. This recipe is endlessly adaptable and can be adjusted to include any of your favorite fruits, greens and juices.
This Valentine’s day cozy up with the ones you love and a big bowl of quinoa chili. The spices will warm you up while the whole grain quinoa keeps your heart healthy.
Dress up your veggie side dishes and make them the star of the show. These carrots are both spicy and sweet, with a ginger kick.
This creamy dip can be easily altered more spicy or sour depending on your taste. Try bringing some with cut up veggies to your Superbowl Party.
Watch Julieanna roll up Mediterranean, Japanese and Mexican style wraps, all made from the nutritious nori seaweed. Use the any seaweed you have leftover to experiment new norito themes and submit your favorite nori concoctions.
Sometimes a dessert is as simple as showcasing the best of Winter’s bounty. Pears are seasoned with orange, lemon and cinnamon, then slow roasted the French way, to harness all of the fruit’s spicy sweetness.
Mixed vegetables are seasoned with saffron, then cooked with broth infused rice in this Spanish classic.
In this quintessential side dish, parsnips and spinach are cooked together until tender, with a sprinkling of nutmeg on top. A variety of winter vegetables can be substituted, so try it with potatoes, turnips or rutabagas.
In Cooking With Wholefoods, award winning author Nicola Graimes shows readers how to savor the flavors and health benefits of unrefined produce, seeds, beans and grains. Create your own whole food dishes this Monday and boost the nutritional value of your family meals!
These delicate puffs of pasta will fill your mouth with zesty tomato sauce. Cherry tomatoes get sweet when sautéed to round out this Italian medley.
Sweet flavors of maple syrup and pumpkin are made nutty with the addition of cashews. Try incorporating roasted butternut squash for a more complex ravioli filling.
Apple cinnamon pancakes are a quintessential holiday treat. These celebratory flapjacks are updated to include cornmeal and whole wheat flour, but the classic sweet spices still carry you back to childhood.
A classic with a cold weather spin incorporates the delicate roasted pumpkin. Flexibility is key, as this dish can be concocted dairy-free or in the traditional style with cheese.
Asian flavors of sesame and teriyaki blend beautifully with the versatile chickpea. This stir-fry can incorporate all kinds of fresh veggies, so feel free to substitute carrot slices, green beans or baby corn.
Sweet carrots puree is seasoned with a tang of ginger and garnished with fresh herbs. Curl up with a bowl and let this soup warm you through winter.
A mushroom sandwich for barbecue lovers that can be made year round on the stove. Top it with some coleslaw for ultimate picnic nostalgia.
Savory lentils cooked with hearty veggies on mint-spiced brown rice. Throw everything in a slow-cooker in the morning and let the aromas of this lentil medley welcome you home.
This stew will amaze as everyday ingredients blend together to form a deliciously spiced one pot wonder. It’s flexible enough to incorporate a wide variety of hearty vegetables, so if you don’t have winter squash or zucchini on hand, try it with another gourd.
The traditional southern carrot and raisin salad is updated with a zesty ginger dressing. Dried cranberries bring a refreshingly tart zing, so serve it a little on the side as a relish or atop cabbage to make it a meal.
Even soy naysayers can be convinced when tofu is squeezed, drained and pan fried. Cabbage, peanuts and crispy tofu make this salad a textured delight- and a protein powerhouse.
In this casserole, the creamy cheese sauce balances the crunch of baked brown rice. Neufchantel cheese goes great in this textured delight. Think of it as cream cheese’s lower-calorie French cousin- with extra flavor.
This breakfast blend is a great way to get energized before a demanding day. Quick to prepare and easily transportable, blueberries are a great source vitamins B, C, E and K and the seeds are loaded with protein.
A pumpkin soup with roots in the Middle East, but this winter warmer can be adjusted to suit anyone’s taste. Make it spicy by upping the cayenne pepper or stay traditional and garnish the soup with a drizzle of pomegranate molasses.
Tomatoes and leeks can adapt to blend well with any mixture of your favorite fresh herbs. Serve this crowd pleaser in deep soup bowls, alongside warm crusty bread.
Despite his love of steak, renowned chef Tal Ronnen switched to a plant-based diet. But he quickly realized he craved the meat-like consistencies he enjoyed as a carnivore. Ronnen uses this tension as the inspiration for his new cookbook, The Conscious Cook
Sloane Miller is a leading voice in the blogosphere for adults with food allergies. She shares her wisdom for those dining with dietary restrictions.
This seasonal slaw is as refreshing as it is vibrantly colorful. Beets provide a wonderful sweetness to this side-dish, but feel free to replace them with any in-season squash or cooked root vegetable.
This chickpea salsa has so many brilliant flavors of summer you can eat it straight and not miss the chips. For a heartier salsa, try using black beans instead of chickpeas.
Imagine a hearty breakfast that, unlike say oatmeal, is cooling for summertime. The ginger gives this muesli a spicy twist!
This hearty heart-healthy breakfast has turmeric – an anti-inflammatory which helps ward off Alzheimer’s disease, arthritis and cancer.
Here, traditional hopping john gets a lightened-up, salsa-fied meatless makeover. It’s a sturdy summer salad perfect for beach picnics and barbecues.
The addition of sunny yellow squash gives this hearty chili a bright summer flavor. Don’t be afraid to dip your bread straight in the bowl.
Serve this cabbage-curry-with-a-kick family style, alongside Indian naan or roti. Using the flatbread to sop up the curry will balance the curry’s spice and ensure you savor every last bite.
This colorful cauliflower salad is anything but boring! Try this recipe raw or lightly steamed for a flavorful dish that’s high in Vitamin A and other antioxidants.
Few things say summer better than the crunch of a fresh snap pea. This zesty recipe can be used as a snack, a side dish or made into a salad by adding fresh greens.
Wonderfully seasoned russet potatoes with fresh rosemary and parsley never tasted better.
This simple compote is great over lowfat yogurt or a whole-grain cereal in the morning (you might also enjoy it later in the day, over lowfat ice cream or slices of angel food cake).
Artichokes originated in the Mediterranean and have been enjoyed there for centuries. This simple yet sophisticated recipe allows the full flavor of the artichokes to shine.
Delicious and slightly sweet dip to serve with tortilla chips, crackers or fresh veggies. Ready in minutes!
The ingredients in the sweet yet savory Sicilian dish vary by the region it’s made in and what’s on hand. Caponata makes an excellent appetizer, so enjoy it alongside your favorite Italian cuisine!
This easy meal tastes great, and can be sweet and sour or spicy as you like it.
Add a bright, cheery and healthy dessert to your meal this week. Substitute fruits to fit the season or what you have on hand.
Got 30 minutes? Then you can enjoy this easy minestrone for lunch!
Tomatoes aren’t just delicious. A Harvard study has shown just one serving a day of tomato-based foods can lower your risk for heart disease by as much as 30 percent. That’s one hot tomato!
Like gelato, the granita is one of Italy’s best contributions to summer dining. It’s believed the granita traces its origins back to the time of the Roman Empire – and the island of Sicily. There are now special machines for making granita, but you can do it by hand quite easily.
Garbanzo beans give this antipasto salad the hearty flavor of southern Italy. It’s easy to toss together and makes a perfect al fresco lunch.
This is salad can be served hot, cold, or at room temperature. The vegetables are lightly steamed (cooked indirectly, over boiling water) until they’re just tender – and their colors are at their brightest. Then the steamed vegetables are marinated in a balsamic vinaigrette dressing.
A sweet potato hash that makes for a hearty breakfast/brunch dish. The sweet potatoes give it a nice color. Black beans, cumin, jalapeno, and cilantro give it a Southwestern flavor.
You can’t go wrong with vegetable soup! This easy to make version will stay fresh in the refrigerator for up to two weeks, so you can make a large batch and save some for later.
This apple pie is so sweet and delicious, you won’t believe that it contains no added sugar! The secret is the natural sweetness of apples, coupled with cinnamon and apple juice. For a truly luxurious treat, try topping this pie with a bit of frozen yogurt or whipped cream.
Bruschetta has been an Italian staple since the 15th century. It is a simple appetizer or snack, consisting primarily of toasted bread rubbed in garlic.If you enjoy spicier cuisine, try placing a bit of chopped red pepper on top.
This tofu saute makes a great topping over a green a salad. These little golden nuggets have just the right texture: crispy on the outside and soft on the inside.
Not exactly Grandma’s pumpkin pie! A fat-free crust and a low-fat filling make this a guilt-free indulgence.
This simple cooked cereal recipe is great for cold mornings.
For a real celebration of green, serve this over spinach rotini and top with a guacamole garnish! Fresh tomatillos look like small green tomatoes in papery husks. They have a slightly tart flavor, and are available in most supermarkets.
Comfort food at its best! A light, lemony pudding that’s a practically guilt-free sweet treat.
This basic recipe can be jazzed up with all kinds of toppings and/or fillings. For a bright morning pick-me-up, top with fresh fruit and a spoonful of low-fat vanilla yogurt. For heartier fare, drizzle with warm maple syrup and sprinkle on some chopped nuts.
Easy crockpot version of a classic baked apple dessert.
A cassoulet (or “bean pot stew” in French) is traditionally a baked casserole featuring tender, slow-cooked beans. This crockpot version retains the richness of the original dish but doesn’t require you to be hovering around the oven for hours.
No presoaking or parboiling beans needed if you’re doing this with a crockpot. Just a no-fuss pot of soup that’s ready at the end of the day.
If you want to start of the morning on the right foot but don’t have much time try this super-easy cooked breakfast.
In many American homes the beginning of fall is heralded by a green tomato pie. Made with the fruits that were saved from the first frost, it is a delightful dessert.
Experience the full potential of root vegetables with this simple recipe that uses everyday kitchen staples!
This recipe can be served as a side dish with dinner or as a tasty, nutritious lunch.
Escalivada can be served on its own, or as a side dish. This is a beautifully colorful dish and an elegant addition to a dinner party.
Enjoy this fruity twist on a holiday classic!
Serve up this faux “cheesecake” topped with fresh red fruits like strawberries or cherries. Note that this recipe is completely non-dairy.
Using a bottled dressing makes this salad a breeze to throw together.
Sunchokes – also called Jerusalem artichokes – are the root of a perennial sunflower native to North America.
Skordalia takes its name from skordo – Greek for garlic! This is a hearty, garlic-infused concoction that can be served as a dip or used as a sauce. Traditionally seen on the side with fish, it’s also great with salads and cooked vegetables. Some versions of skordalia are thickened with potato, some with bread and nuts, and some with pureed white beans or chickpeas. Some recipes call for vinegar instead of lemon juice, while others use both. This is a traditional version, made rich and creamy with potatoes and olive oil.
Rice and beans is often called rice and peas in Jamaica – with “peas” being short for pigeon peas, a type of legume that looks like a cross between green peas and lima beans. If you can’t find pigeon peas (look for them in the canned food aisle, from brands like Goya) you can substitute red kidney beans or any other red or pink beans.
This easy but impressive appetizer is a breeze to make.
A hearty pancake that’s just perfect when you’re in the mood for breakfast – any time of day. Plus, this recipe includes no dairy or eggs, so it’s suitable for vegans.
This creamy dip may fool you. There’s no dairy – just a luscious blend of white beans and garlic with light seasonings.
This wonderful vegetable side dish will add a blast of garlic – and a boost of vitamin C – to your dinner.
You know spring is here when fava beans show up at the farmers markets and grocery stores. Fresh fava beans are time-consuming to shell, but well worth the effort!
Barley contains all eight of the essential amino acids that adults need in their diets. Couple it with mixed vegetables and you have a lunch that is delicious and beneficial to your health.
A sweet carrot salad you can have as a side – or as dessert! Add your favorite dried fruits for variety.
For a slightly different twist, you could also drizzle this vegetable side dish with a good red wine vinegar or lemon juice.
This is a great spread for crackers or baguette slices. Can be served hot, cold or room temperature. Use any kind of mushroom. Freezes well, too!
A crunchy delight with a bit of bite, this salad is best served with rice or noodles.
The perfect dish for you next football party!
This is a spicy chili made with eggplant and cannellini beans.
Contributed by Lindy McClelland of Pittsburgh, Pennsylvania.
A delicious spicy mixture of veggies and beans.
Contributed by Ilene Courland of Valley Stream, New York.
Contributed by Sylvia Sivley of Schenectady, New York.
Contributed by Alyssa Fritts of Seattle, Washington.
Recipe contributed by Maria Comboy of Jefferson, LA
Tofu replaces heavy cream in this flavorful no-cook sauce, which is warmed when you toss with the hot cooked pasta.
Such a hearty stew you may not even notice it’s meatless!
Rubbing ripe tomatoes and juicy garlic on your toast may seem a bit strange, but in parts of Spain it’s common to find a plate of tomatoes and garlic on the table, waiting for the toast to arrive. Very ripe tomatoes and a hearty, dense bread work best. We like to top our toast with sauteed spinach studded with raisins and pinenuts.
This recipe is a great way to introduce the family to quinoa, an ancient grain that’s a real nutritional powerhouse.
One of our readers suggests adding cooked chickpeas to improve this recipe with a boost of protein and fiber. That’s a great variation!
A savory blend of rice, nuts, herbs, and vegetables fill hollowed-out bell peppers in this great meatless entree.
This is a Louisiana-inspired stew, rich and thick. Add additional broth to thin if you prefer. Serve with cornbread or rolls.
This is the kind of miracle dish that can convert anyone to tofu. The Jamaican “jerk” seasoning is sure-to-please. It’s sort of like barbeque and sort of like curry, savory and sweet at the same time.
A popular ingredient in Indian cuisine, the chickpea, or garbanzo bean, is a highly versatile legume and a rich source of cholesterol-lowering fiber. This light and flavorful recipe is a great way to enjoy them.
This rich vegetable stew is extra special when made with fresh grilled corn and homemade corn stock. But if you’re in a hurry, it works with vegetable stock and frozen corn kernels too.
Great Northern beans are large and white – and native to North America. They’re most often used in soups and cassoulets.
These hearty burgers are a great way to convince the family they won’t miss the beef when they cut back on saturated fat.
A vegetarian dish enjoyed by Buddhist monks, lo han jai (or Buddha’s Delight) is traditionally served on the first day of the Chinese New Year. We like to serve it alongside a lo mein salad, followed by tea and fortune cookies!
Chow mein can be made with crunchy noodles or soft ones (as this recipe uses). Liquid aminos are an healthy alternative to soy sauce, usually available at natural food stores.
A sweet and crunchy, citrusy salad that’s refreshing on a hot day.
A bright and tangy spinach salad, perked up with raspberries and kiwi.
This recipe comes to us from reader Nancy Golden. It’s a hearty, aromatic ragout that will warm you up with an exotic blend of spices.
Crunchy tortilla chips, hearty black beans and potatoes with chiles, garlic and a hint of lime along make this a real crowd-pleaser.
Serve with soup or a green salad on the side for a more substantial lunch.
Freezing and thawing tofu gives it a slightly chewier texture that works well in soups and stews. Try this savory not-chicken soup and see for yourself.
A traditional accompaniment in Indian meals, kachumber is a light and refreshing vegetable salad that many prefer spicy—add chilies to taste.
Just toss together black-eyed peas and assorted colorful vegetables, sprinkle with a balsamic vinaigrette, and let flavors develop overnight. Easy to make and always a real hit.
This versatile salad is good on its own, served over a bed of greens with a light vinaigrette, or wrapped in a whole wheat tortilla with the greens and vinaigrette.
A recipe for a sweet breakfast treat from Mealtime.org that’s sure to please.
This is an interesting way to prepare tofu. It will resemble scrambled eggs when you add a bit of turmeric for color.
This hearty oat and fruit cereal will help keep you going until lunch.
Hearty pumpkin pancakes spiked with a pumpkin pie spice mix make for a lovely autumn breakfast – but since the main ingredient is canned pumpkin, you could really enjoy these griddle cakes any time of year.
Having a hearty breakfast is a great way to get yourself geared up for the rest of the day. Enjoy this maple-ginger-flavored granola on its own with a splash of low-fat milk or use it as a crunchy topping for fruit and yogurt.
This sweet, fruit inspired french toast is made with tofu and soymilk, so it’s vegan-friendly.
The Chinese often begin their day with a congee, or rice porridge. This breakfast rice, sweetened up with cinnamon and berries, is a great way to use up leftover rice.
Avocado provides many important nutrients for heart health. Enjoy the flavors of the southwest in this easy burrito – and add some variety to your breakfast routine!
Is your breakfast/brunch crowd addicted to artery-clogging danishes? Try this sweet alternative.
This tangy sauce is a great topping for toast, pancakes, waffles, low-fat granola, or whole-grain cereal.
Apple pie for breakfast? You bet! This apple pie recipe combines wholesome breakfast oats with fresh apples and low-fat yogurt.
Apples, bananas and cashews pack flavor into this moist muffin.
Trying to commit to an active lifestyle? A select group of bodybuilders demonstrate how meatless meals can help your workout and your health.
