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Plant Based Tzatziki Farfalle Pasta Salad With Sun-dried Tomatoes and Artichoke Hearts (Vegan and Oil-Free)

September 20, 2019 by Veronica Grace 3 Comments

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FTC Notice: This blog post contains affiliate links which go towards supporting the blog.

Pasta salad is such a great meal for picnics or lunches that can be made ahead of time and eaten for a few days. For today’s recipe I used farfalle (bowtie) pasta because it has a nice texture and chew when eaten cold and goes well with the size of the other chopped veggies. You might be wondering what I’ve used for the base of the plant based tzatziki sauce and instead of processed coconut/soy yogurt I’m using silken tofu.

With silken tofu it’s just soy milk that has been curdled and formed and instead of separating the soy curds from the whey they are set together so it’s softer and creamier. It also doesn’t have added fillers, binders, or sugar. Quite often you’ll find silken tofu cheaper than a tub of plant based yogurt as well. You can find it at any Asian market, most health food stores and of course on Amazon depending where you live. I like to keep a few on hand for make plant based “cream” sauces like my Fettuccini Alfredo from my cookbook Vegan Comfort Foods From Around The World.

Silken Tofu Tzatziki Farfalle Pasta Salad Vegan, Dairy and Oil Free

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Of course you can use whatever other type of pasta you like for this salad as well, just make sure that it’s bite sized and cooked to the perfect tenderness so it’s not too al dente or too soft so it doesn’t fall apart. The farfalle shape works well because it doesn’t tend to get as stuck together in the fridge or break when made ahead of time for meals later on.

This also works great for traveling. I often have people asking me what they can bring on a road trip or flight besides dried snacks. Since this pasta salad is dairy and egg free you don’t have to worry about it being food safe and it will be fine out of the refrigerator for a few hours packed in a cooler or a bag. I’ve never had an issue eating pasta salad on a plane or bringing it through security. The sauce sticks to the pasta and isn’t liquid in the bottom so it’s not a concern.

So why not give it a try? Maybe you’ll find some new lunch ideas and you’ll probably want to make the silken tofu tzatziki again and again for using as a dip, salad dressing or sauce for wraps or pitas as well!

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Silken Tofu Tzatziki Farfalle Pasta Salad

Ingredients:

1 recipe of Silken Tofu Tzatziki
1/2 English cucumber, chopped or a few dill pickles chopped/diced
1/2 cup packed sundried tomato halves, sliced (mine were dried not packed in oil)
1 can artichoke hearts packed in water, sliced (6 cooked artichoke hearts, sliced)
454g/1 lb bag of farfalle or other pasta (you can use gluten free if you like)
Fresh dill for garnishing (if you have any left from the Tzatziki recipe)

Directions:

1. 1. 1. Make Silken Tofu Tzatziki and set aside
    2. Bring a large pot of water to a boil and add salt if desired. For cold pasta it will make it more flavourful.
    3. Prepare vegetables and set aside.
    4. Cook Farfalle for approximately 14 minutes or to desired tenderness in boiling salted water. You still want it to be a bit chewy but not tough or too soft and falling apart.
    5. Drain and rinse pasta in cold water when at desired tenderness until cool.
    6. Add farfalle pasta to a bowl and make sure it’s cooled down before adding remaining ingredients.
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  1. Add vegetables and sauce and toss to combine.
  2. Taste test and add any additional salt or pepper now if desired
  3. Serve or portion out into containers. Best eaten within 3-4 days due to fresh ingredients in the tzatziki sauce.
  What are you favorite ingredients to add to pasta salad?

Silken Tofu Plant Based Tzatzki Sauce (Vegan, Oil and Dairy Free)

September 19, 2019 by Veronica Grace Leave a Comment

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Looking for a deliciously cool dip or sauce for veggies, wraps, or Greek pita sandwiches? This recipe is super easy and uses silken tofu instead of yogurt for the base. Tofu actually is processed like cheese is taking a “milk” and adding coagulant and then separating the curds from the whey in most cases.

Silken tofu is set with the soy bean whey in it, so it’s a little softer and creamier. Which makes it a great substitute for dairy when you want a creamy base and because it’s less processed than soy yogurts it’s usually cheaper too.

Silken Tofu Vegan Oil Free Tzatziki Sauce

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Silken Tofu Tzatziki (Vegan and Oil Free)

Ingredients:
3 tbsp fresh lemon juice
1 12oz pkg firm Mori-nu silken tofu, drained (make sure to use firm, soft will be too runny for dip but maybe ok for salad dressing)
2-3 large garlic cloves
2 tbsp raw unsalted cashews or pine nuts (Soaked and drained if you don’t have a high powered blender)
1/2 tsp Herbamare or sea salt, or to taste
1/8 tsp ground black or white pepper
1 English cucumber deseeded, peeled and grated
2 tbsp fresh dill, chopped (or 2 tsp dried)

Directions:

Combine lemon juice, tofu, garlic, cashews, salt and pepper into food processor or blender and blend until creamy.
Taste test and add more lemon juice, salt or pepper if desired.
Squeeze out all of the excess water from the grated cucumber with your hands or with a spoon through a mesh strainer.
Stir in the fresh dill and strained cucumber.
Store in a container and refrigerate a few hours before serving.

Use within 3-4 days for best results due to the nature of fresh ingredients.

What are you going to serve with your Tzatziki?

Oil Free Vegan White Bean and Cashew Mayo Recipe (Plant Based)

August 16, 2019 by Veronica Grace 6 Comments

OilFreeVeganCashewWhiteBeanMayoPlantBased

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Although egg free mayo is widely available in a lot of stores, it’s not really a recommended food for health because of how processed it is and that it’s based primarily on oil. So when you’re looking for a healthier version a homemade oil free plant based mayo can be really helpful for jazzing up sandwiches, wraps and other cold salad recipes.

I especially recommend using this mayo for vegan friendly recipes like tofu “egg” salad, potato salad, or chickpea “tuna” salad. If you’re someone who makes a lot of wraps or sandwiches you might go through this quickly, but if not you can divide the recipe in half or even separate half and freeze it for later. I would use this plant based mayo within a week as it contains fresh ingredients and zero preservatives. What I did is use half of it to make tofu egg salad and the other half to make potato salad for lunches.

FTC Notice: This post includes affiliate links which go towards supporting the blog.

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Oil Free Vegan Cashew White Bean Mayo (Plant-Based)

Ingredients:

½ cup cashews, raw and unsalted (If you don’t have a high powered blender soak them in hot water for 1/2 hour prior.)
1 15 oz/425 gram can of cooked white beans, OR 1.5 cups fresh cooked white beans, drained and rinsed (white kidney beans, cannellini, great northern etc.)
3 tbsp of dijon mustard (or mustard of choice)
2 tbsp fresh lemon juice (or substitute extra apple cider vinegar)
2 tbsp apple cider vinegar
2 cloves of garlic
1 tbsp nutritional yeast
1 tsp kala namak (black salt) or Herbamare or sea salt (If you’re not making egg or potato salad with this you can just use Herbamare or Salt if you don’t want a sulphurous egg flavour)
1/4 tsp white or black pepper
*Water to blend if using a low powered blender. Not necessary if using a Vitamix or Blendtec

Directions:

Place ingredients into Vitamix or blender or food processor in the order above. (Skip the extra water if using a high powered blender.)
A) Turn on your Vitamix and use the tamper to push everything down into the blade and blend on medium high until you see a creamy consistency.
B) If using a regular blender use just enough water as needed to blend and sttop and scrape down the sides with a spoon and continue blending until smooth.
Once completely smooth, store in a glass jar in the fridge.

Storage:

Use within preferably within 5 days, but may last up until 7 days if stored air tight. Put any extra in a freezer safe container before it spoils to freeze for later.

Variations:

For tofu “egg” salad and potato salad the kala namak (black salt) gives it that egg-like flavour. If you’re using it for chickpea “tuna” salad or other veggie sandwiches and don’t want that egg-like flavour you can use regular sea salt or my favourite: Herbamare instead.

Try it with different types of mustard too if you prefer a sweeter or spicier one as well.

What is your favourite sandwich or wrap to use with vegan mayo?

Tarka Dal Remixed with Yams, Potatoes and Spinach (Plant Based and Vegan Red Lentil Curry)

February 20, 2018 by Veronica Grace Leave a Comment

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Occasionally I take recipes I’ve already made and change them up a bit depending on what I have on hand if I need to use up some fresh ingredients or when I’m looking for something different. I highly doubt this is in anyway an authentic Indian dish now, but it’s still really tasty and healthy. I have adapted my Tarka Dal recipe here and doubled it except for the lentils and added yam, potatoes, and spinach to it.

This time I just tossed all of the spices in at the same time instead of making a separate tarka tempering. If you like eating large pieces of ginger or curry leaves in the finished dish great, if not after cooking you can remove them before serving.

I served this over white basmati rice but you can also use fresh roti bread, brown basmati rice etc.

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Fat Free Vegan Red Lentil Tarka Dal (Indian Lentil Curry)

Serves 4

Dal Ingredients:

1 cup red lentils (split)
1 large onion, diced
4-5 large tomatoes, diced (or 2 14.5 oz. cans diced tomatoes)
4-5 cloves of garlic, minced
4-5 inches of ginger peeled and sliced in long strips
1 medium yam/sweet potato, peeled and diced
2 medium potatoes peeled and diced
As much fresh/frozen spinach as you want
1/2 tsp turmeric
1 tsp Herbamare or salt to taste
6 cups of water or vegetable broth (low sodium)
1 1/2 tsp roasted ground cumin
1 tsp roasted ground coriander
2 tsp cumin seeds
2 tsp mustard seeds (black)
1-2 dried red chilli, chopped (more if desired)
8-12 curry leaves fresh or dried *optional
2-4 tbsp lemon juice
1 handful cilantro/coriander, chopped for garnish

Directions:

1. Place lentils into a mesh metal strainer and rinse under cold water until water runs clear. *To cook your lentils faster you can soak in warm water while you prep the rest of your vegetables.

2. Heat a large saucepan or large pot over medium heat and add the onions, garlic, ginger and turmeric. Sprinkle a little salt on the onions to get them to sweat. (You will need a large pot or giant saute pan for the amount of liquid here) Saute for 2-3 minutes and then add the tomatoes and continue cooking until the tomatoes are soft.

3. Add drained lentils, yams, potatoes, seasonings (except lemon juice and cilantro) and water or vegetable broth. Stir and bring to a boil uncovered. Turn heat down to medium low and and cover with a vented lid (or leave lid cracked to let steam escape) cook for 20-30 minutes until the lentils and potatoes are soft and to desired tenderness. Take off the lid and let some of the liquid cook down until desired consistency. If your potatoes and lentils are still soft and you need more liquid as water as needed to continue cooking.

4. Add the fresh or frozen spinach and stir it in to wilt or incorporate. As fresh spinach cooks down into nothing you can really add as much as you want here.

5. Add the lemon juice and check for flavours. Add more Herbamare or salt to taste and adjust seasonings if desired.

6. Serve and garnish with chopped cilantro.

Additional Tips:

If you like you can use different lentils, but keep in mind that whole lentils will take longer to cook, so you may need to cook this dal for around an hour until they are soft.

What’s your favorite plant based curry?

Low Fat Herbed Tofu Ranch Dip (With Silken Tofu)

April 23, 2014 by Veronica Grace 5 Comments

Low Fat Vegan Chef's Herbed Tofu Ranch Dip

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Readers often ask if I have a secret recipe for making veggie dip – but without all the fat (and the guilt should someone eat say half or the whole recipes while snacking on veggies…) And so I wanted to share this recipe for Herbed Tofu Ranch Dip from Comfort Foods From Around The World. This recipe is incredibly easy to make and hopefully you have most of these ingredients on hand. What I like to do is actually buy parsley, cilantro and green/spring onions fairly regularly and keep them in a little water fanned out to retain moisture without the leaves getting slimy and breaking down. Having some fresh herbs on hand to add to your salads, smoothies and to use as garnishes for curries and soups is wonderful so I highly recommend it.

What I love about making homemade dips is that I can customize the recipe to MY tastes – and you can to. If you looooove lemon, add a little more, if you looove garlic add a little more etc. Learn to work within your palate and taste test your homemade salad dressings and dips and get them just right so you want to make them again and again.

Since giving up dairy my mom has craved a creamy ranch dip for her veggies, so I made this recipe for her and loved it so much it ended up in my cookbook. I hope that it becomes one of your favorite veggie dips too!

That’s all for today, still trying to take it easy on my hands and not type too much as they fatigue quite quickly still.

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Herbed Tofu Ranch Dip

Serves 4

Ingredients:

1 12.3 oz. / 349 g package firm silken tofu (like mori-nu)
2 Tbsp. lemon juice
1 clove of garlic
1 tsp. granulated onion
1/2 tsp. nutritional yeast
2 tsp. maple syrup or liquid sweetener of choice
1/4 tsp. Herbamare or salt
Fresh ground pepper
1 Tbsp. parsley, chopped
2 Tbsp. green/spring onions, sliced (green tops only)

Directions:

1. Place ingredients (except for parsley and green onions) into blender or Vita-Mix and blend until smooth. Taste and adjust salt and pepper if desired. Add parsley and green onions and blend on medium high until the pieces are broken up a bit and distributed evenly.

2. Refrigerate if desired before serving. Serve with veggies or rice crackers.

Nutrition Facts: 4 Servings, Amount Per Serving: Calories 75.3 Total Fat 2.4 g Saturated Fat 0.4 g Sodium 202.3 mg Total Carbohydrate 7.7 g Dietary Fiber 0.2 g Sugars 5.3 g Protein 6.2 g

Additional Notes:

It is important to use SILKEN tofu, not regular tofu even if it’s soft tofu. It will not have a nice smooth “dairy like” texture. Silken tofu is as the name sounds, silky smooth without any grit which is perfect as a dairy/cream substitute in dips, sauces and salad dressings. It is readily available at most grocery stores and health food stores in the Asian section of the store. Usually it is not refrigerated as the mori nu brand are shelf stable.

20 Minutes To The Table: Baked Flatbread with Roasted Red Pepper Hummus, Artichokes and Basil

July 28, 2013 by Veronica Grace 10 Comments

So the other day I was craving something pizza-like, but knew I wanted to put a healthy twist on it. Although you may think I’m apt to put hummus on just about anything (I might! lol) I actually don’t eat hummus all that often. But when I do, I love to make my own from scratch as it’s super simple. In this recipe I wanted to use the creamy hummus to sub for the sauce and cheese of traditional pizza and then top with some delicious veggies. Although you can use store bought hummus, I don’t like that it contains a lot of oil and isn’t as tasty as making your own. In fact there is a world of difference between fresh made roasted red pepper hummus versus the store bought kind.

In this episode of 20 minutes to the Table I’m going to show you how you can make your own roasted red pepper hummus, baked flat bread and a fresh salad with maple dijon dressing all in less than 20 minutes for an easy midweek meal

To subscribe to my Youtube channel please click on the video to open it in a new browser and hit the subscribe button beside LowFatVeganChef just under the video. Likes are always appreciated as well!

Some other toppings for your baked flatbread could be sautéed mushrooms, black olives, pineapple, arugula, tempeh or smoked tofu. Use your imagination! Recipes below:

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Oil-Free Roasted Red Pepper Hummus Recipe

This is half the recipe from my version in Vegan Comfort Foods From Around The World

Ingredients:

15 oz. / 425 g can chickpeas (no-salt), drained (reserve a few tbsp of liquid) *OR 1 3/4 cup fresh cooked chickpeas
1 Tbsp. tahini (sesame seed butter)
6 oz. / 170 g (half a jar) roasted red peppers, drained *OR about 1 small fresh roasted red pepper
1/2 large lemon, juiced
2 cloves of garlic
1/8 tsp. fresh ground pepper
1/8 tsp. Herbamare or salt, or to taste

Directions:
1. Combine all ingredients in a food processor and blend until smooth.
2. Taste test and adjust seasonings if desired and blend again. Don’t worry if it’s a little thin, when it baked it will become creamy and thick!
3. Enjoy!

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Recipe photo

Vegan Baked Flatbread with Roasted Red Pepper Hummus, Artichoke Hearts and Basil

Serves 3-4

Ingredients:

Roasted Red Pepper Hummus (recipe above)
1 package of thin burger/sandwich buns or other flatbread
1 15 oz. can artichoke hearts in water (not oil) *OR 400g of frozen artichoke hearts
1 small Vidalia (sweet) onion, sliced
1 handful of fresh basil

Directions:

1. Preheat oven to 400 degrees. Sauté onion over medium heat for 5-7 minutes in a little bit of water.
2. Slice artichoke hearts and basil into strips.
3. Assemble flatbread by spreading a thick layer of hummus on each piece of bread and topping with cooked onion, artichoke pieces and basil.
4. Bake for 8-10 until crispy and brown on the bottom. (I baked mine for 10 minutes)

Spinach Arugula Salad with Maple Dijon Dressing

Serves 3-4

Salad Ingredients:

1 5 oz package baby spinach & arugula mix
1/2 English cucumber, sliced
1/2 ripe tomato, sliced
1/3 cup chickpeas

Dressing Ingredients:

4 tbsp Dijon mustard
5-6 tbsp maple syrup (or honey if desired)
1 tbsp apple cider vinegar
Pinch of salt
Pinch of pepper

Directions:

1. Assemble salad ingredients into a bowl.
2. Whisk dressing ingredients together in a bowl.
3. Drizzle over salad and store any leftovers in a sealed container in the fridge.

Have you ever made a vegan flatbread or pizza? What’s your favorite toppings? Let me know what you think of these recipes by posting below.

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I have done A LOT of travelling in the past few years (visiting over 30 countries around the world), and Greece was one of my favorite places I visited. (Greek rice stuffed peppers were a favorite I found) Greece was pretty incredible and unexpected as I had never seen anything other than photos of ancient ruins or the white and blue houses of Mykonos on postcards. I went on a 2 1/2 week journey back in August and September of 2010 and visited many different places in Greece.

I saw the ruins of Athens, the rocky shorelines and picturesque houses of Mykonos, the rolling hills and mountains of Naxos, The Palace of the Grand Masters of Knights in Rhodes, the mesmerizing Balos Lagoon and Palace of Knossos on Crete, and the Tholos of Athena Pronaia Sanctuary and Oracle at Delphi.

I also took a ton of photos and wrote about that journey here. (I wrote about it on an old blog of mine and have moved it to this one). So if you are a travel bug like me or just love gorgeous landscape photography definitely check it out!

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In my time in Greece I learned that there was much more than just olive oil and seafood to Greek cuisine. Traditionally the Greeks and Cretans ate vegetables, grains, fruits, seafood and olives. In fact their diet was vastly healthier eating homemade unprocessed food, unlike what they do now (which is more like a SAD Westernized diet drenched in copious amounts of olive oil and wine).

So what I took from my travels was using vegetables, grains and herbs in a way that complimented each other to bring out the full flavor of simple vegetable based dishes. The Greek rice stuffed peppers served in Greece are generally stuffed with ground meat as well, but occasionally I found some that were vegan without meat. Mykonos served some at the beach cafes and a Taverna in Delphi had some as well. But these versions used white arborio rice (Italian risotto rice) and were drenched in olive oil.

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For my version I decided to switch to whole grain brown rice and remove the olive oil (for health purposes dousing all vegetables in olive oil isn’t recommended). So while it’s not “traditional” it is still very rustic and delicious. I’ve packed it full of dill, parsley and lemon juice so you get all the flavor of the full fat version but without the extra calories.

This recipe is featured in my cookbook Vegan Comfort Foods From Around The World which is available in a digital or physical version wherever you are in the world.

In fact it’s probably my family’s favorite recipe, my mom and even my friends make this recipe regularly as an entree for omnivores and they always receive rave reviews. So it makes me happy that something so simple can be delicious and satisfying to people on a wide variety of diets.

So scroll down for the recipe and get cooking!

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Fat Free Vegan Greek Rice Stuffed Peppers Recipe

When I traveled in Greece I sampled several vegan versions of stuffed vegetables. Greek rice stuffed peppers was one of my favorites. I switched out the traditional Arborio rice for brown rice to make this a whole grain version. If you like the combination of lemon and dill, you’re going to love these.
Prep Time: 30 min Total Time: 1 hour 20 min

Yield:Serves 3-4 for entrées or 6-8 as a side dish

Ingredients

6 large or 8 small bell peppers (any color but green)
1 large onion, diced
3 medium carrots, peeled and diced
3 small zucchinis, peeled and diced
1 cup / 236 ml. low sodium vegetable broth
3 cups cooked brown rice (or other rice or grain of choice)
5 Tbsp. tomato paste
3/4 cup whole fresh parsley, de-stemmed and chopped
3/4 cup whole fresh dill, de-stemmed and chopped
Half to a full lemon, juiced (depending on how lemony you like it)
1/4 tsp. fresh ground pepper
3/4 tsp. Herbamare or Sea salt (or to taste)
1 lemon—cut into wedges (optional for garnish)

Directions

Preheat oven to 350 F /175 C. Cut tops off of peppers like you would a jack-o-lantern,
remove seeds, and wash thoroughly.
Place in an oven safe dish arranged upright and put tops back on. Bake for 30 minutes.
Meanwhile, in a large pan, saut. onions, carrots and zucchini in vegetable broth for 5-6 minutes.
Stir in the rice and tomato paste and coat thoroughly.
Add parsley, dill, lemon juice, pepper, and Herbamare or salt and stir to combine.
When peppers are ready, remove from oven and fill with stuffing.
Place tops back on peppers and bake for an extra 30-40 minutes until peppers are soft.
Serve additional wedges of lemon if desired.

Additional Tips:

I don’t suggest using green peppers. Green peppers are actually an unripe pepper and much firmer. They will not be done in time if you cook them along with red, yellow or orange peppers. To freeze: cut them in half lengthwise and freeze in airtight containers or freezer bags and lay gently in the freezer until frozen. Due to the rice these are best eaten within 3 days, please freeze any leftovers if you won’t finish them within that time. Rice can grown bacteria in a moist environment so it’s best eaten freshly cooked or reheated from frozen. Enjoy!

Variations:

If you don’t like the taste or texture of brown rice, you can use white rice or quinoa instead. Try different vegetables too, you can dice up mushroms, asparagus, celery or greens instead if you don’t have carrots or zucchini on hand.

Nutrition Facts: 6 Servings

Amount Per Serving

Calories 170.9
Total Fat 1.4 g
Saturated Fat 0.3 g
Sodium 325.7 mg
Total Carbohydrate 37.1 g
Dietary Fiber 5.6 g
Sugars 3.6 g
Protein 4.4 g

For more delicious Oil-Free and Low Fat Plant Based Recipes, check out my new cookbook Vegan Comfort Foods From Around The World:

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Or get the Ebook version for $17.95 to download and read now!

Have you ever made stuffed peppers before? What are your favorite ingredients?

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Plant Based Tzatziki Farfalle Pasta Salad With Sun-dried Tomatoes and Artichoke Hearts (Vegan and Oil-Free)

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Silken Tofu Tzatziki Farfalle Pasta Salad

Silken Tofu Plant Based Tzatzki Sauce (Vegan, Oil and Dairy Free)

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Silken Tofu Tzatziki (Vegan and Oil Free)

Oil Free Vegan White Bean and Cashew Mayo Recipe (Plant Based)

Oil Free Vegan Cashew White Bean Mayo (Plant-Based)

What is your favourite sandwich or wrap to use with vegan mayo?

Tarka Dal Remixed with Yams, Potatoes and Spinach (Plant Based and Vegan Red Lentil Curry)

Fat Free Vegan Red Lentil Tarka Dal (Indian Lentil Curry)

Low Fat Herbed Tofu Ranch Dip (With Silken Tofu)

Herbed Tofu Ranch Dip

20 Minutes To The Table: Baked Flatbread with Roasted Red Pepper Hummus, Artichokes and Basil

Oil-Free Roasted Red Pepper Hummus Recipe

Vegan Baked Flatbread with Roasted Red Pepper Hummus, Artichoke Hearts and Basil

Spinach Arugula Salad with Maple Dijon Dressing

Vegan Chickpea Quinoa Burgers with Lemon and Thyme (Gluten Free)

Vegan Chickpea Quinoa Burgers with Lemon and Thyme

Fat Free Vegan Greek Rice Stuffed Peppers Recipe

Fat Free Vegan Greek Rice Stuffed Peppers Recipe

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Lebanese Tahini Sauce For Falafels

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Tahini Dip For Falafels

(Oil-Free) Low Fat Vegan Chickpea Hummus Recipe

(Oil-Free) Low Fat Vegan Chickpea Hummus