Hearty Lentil Soup

This hearty lentil soup is quick and easy enough for a weeknight meal or makes a perfect Sunday night meal paired with some homemade cornbread.

Serves 2-4 (2 large bowls, 4 cups)
Time: 35 minutes


1/4 cup water

1/2 onion, diced

2 cloves garlic, minced

3 carrots, chopped

2 potatoes, diced

1 can of diced tomatoes

4 cups of water, plus one cube vegetable bouillon or 4 cups vegetable broth

1 cup frozen mixed vegetables (or fresh vegetables)

1 tablespoon fresh chopped oregano (or 1 teaspoon dried)

1 teaspoon fresh chopped thyme (or 1/2 teaspoon dried)

1 cup dried brown or green lentils

salt or pepper to taste


Warm the water in a large pot over medium heat and add the onion to steam until softened and turning translucent, about 5 minutes. Add the garlic, carrots, potatoes. Cook for one minute, stirring, so the garlic doesn’t brown. Pour in the remaining ingredients. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to a simmer. Cook for 25-30 minutes, or until the lentils are tender. Add salt and pepper to taste.

Chickpea of the sea, or tuna-free salad sandwiches

The surprise ingredient in these sandwiches: chickpeas. This versatile legume takes on the taste of the sea while delivering a protein punch.

Serves 2-4
Time: 10 minutes active, 1 hour to chill, optionally


1-16 ounce can chickpeas
1/4 cup egg-free mayonnaise
2 tablespoons pickle relish
1 stalk celery, finely diced
2 green onions, finely chopped
squeeze of fresh lemon juice
salt and pepper
1 teaspoon nori flakes (optional)
4-8 slices bread or 2-4 whole wheat wraps
tomatoes slices, optional
4 large romaine lettuce leaves


Drain and rinse chickpeas. In a medium bowl, mash chickpeas with a potato masher until crumbly. Combine remaining ingredients and mix well. Serve immediately by making sandwiches or wraps, or refrigerate for 1 hour or overnight. Makes 2 very stuffed or 4 lightly stuffed sandwiches or wraps.

Golden Country Biscuits and Gravy

I grew up in the South. Biscuits and gravy were one of my grandmother’s specialties (among many) and a wonderful comforting Sunday breakfast. This easy recipe will become one of your family’s favorites too.

Make 6 biscuits

Time: 30 minutes

Biscuit ingredients

1 cup whole wheat flour

1 cup all-purpose flour

1/2 teaspoon salt

1 tablespoon baking powder

4 tablespoons dairy-free margarine

1 cup soy or almond milk


Preheat oven to 400 degrees.

Combine all dry ingredients then using a fork or pastry cutter, cut in margarine until crumbly and pieces are no larger than a pea. Add soy or almond milk and stir until mixture is just thoroughly combined and all dry ingredients are mixed in, being careful not to overwork dough.

Transfer dough to a floured surface, and pat out dough to about 1/2 inch thick. Using a biscuit cutter or tumbler, cut out 6 biscuits and place on a nonstick baking sheet. You may need to reform dough and press out again to make all the biscuits.

Bake for 15 minutes or until tops are golden brown. While the biscuits are in the oven, make the gravy.

Gravy Ingredients

2 tablespoons olive oil

2 tablespoons all-purpose or whole wheat flour

2 tablespoons nutritional yeast

1/2 teaspoon dried powdered sage (optional)

1/4 teaspoon black pepper, more to taste

2 cups vegetable broth

1 teaspoon salt if using unsalted vegetable broth

1/2 package meatless sausage crumbles (optional)


In a large skillet, toast flour and nutritional yeast in olive oil on medium heat for 2 minutes or until it starts to brown. Lower heat and slowly add broth, using a fork to crush any lumps that may form. Add pepper, and sage, salt, and crumbles, if using. Return heat to medium until gravy begins to bubble and thicken. Allow to simmer for 3-5 minutes, stirring regularly.

Place biscuits on plates and spoon gravy over them.

Delicious Deli Reuben

The sauce in this delicious reuben is so easy you won’t believe it. And it’s so delicious you’ll want to put it on all of your sandwiches.

Serves 4
Time: 20 minutes active, 1.5 hours to allow time to marinate (or see pro-tip for a 10-minute version)


1 package tempeh
1/4 cup dill pickle juice
1/8 cup soy sauce or tamari
1/2 red onion, cut into half-moons
8 slices sandwich bread, or 4 wraps, your choice

1/4 cup egg-free mayonnaise, like Just Mayo
2 tablespoons ketchup
2 tablespoons pickle relish

Sauerkraut, to taste
Dairy-free cheese, optional


Make the marinade: combine the pickle juice and soy sauce or tamari. Slice the tempeh lengthwise and place into a shallow container. Pour marinade over and allow to soak for 30 minutes to an hour. The longer the better.

Meanwhile, make the sauce: combine the mayonnaise, ketchup, and relish in a small bowl and stir until fully combined.

Make the tempeh: After your tempeh has sufficiently marinated, add water to a pan to cover the bottom. Steam fry the onion in the water until translucent. Add the tempeh and the marinade and cook for ten minutes, flipping occasionally and adding small amount to ensure it doesn’t stick.

Assemble the reubens: Spread 1/4 of the spread on 4 slices of bread sandwich or wrap, add cheese, if using, and sauerkraut then the tempeh. Toast in a 350 degree oven for 10 minutes.

Pro-tip: If you’re short on time or just don’t like cooking, skip the tempeh and the marinade (pickle juice, tamari, and onions) and pile a sandwich high with your favorite plant-based deli slices, i.e. Tofurky or Field Roast. You can enjoy this delicious classic sandwich in a fraction of the time.

Souper easy split pea soup


Baby, it’s cold outside. This gusty day was calling for some soup to warm our house up. This split pea soup is packed with goodness and easy-peasy. Dry peas are a good source of iron, magnesium, phosphorus, potassium, and protein. And according to the US Dry Pea & Lentil Council, they’re only about $.07 per serving compared to chicken which is about $.67 per serving. So dig in!

Serves 4
Time: 10 minutes active, 1-1/2 hours cook time


1/2 onion, diced
2 cloves garlic, minced
2 cups split peas
2 medium potatoes, cubed
3 carrots, sliced
6 cups of water or vegetable stock
1 teaspoon liquid smoke
1 teaspoon salt, or to taste
6 cups of water
1 bay leaf
1 teaspoon thyme
1/2 teaspoon Herbes de Provence

In a large pot over medium-high heat, add 1/4 cup of your stock or broth and onion. Steam sautee onion until translucent, about 3 minutes. Add garlic and steam for another 2 minutes. Add remaining ingredients and bring mixture to a boil. Reduce to a simmer and stir periodically. The soup may foam, which is normal when cooking with split peas. Stir and lower heat slightly if this happens. Continue simmering until peas are  tender, about 1-1/2 hour.

Remove the bay leaf and serve. Or, if you prefer a smooth soup, transfer to a blender or using a stick blender, pulse until smooth. Return to pot and heat until hot, adding more water if necessary.