Put a plant-based meal on the table in 30 minutes or less

All recipes in this post developed by Kate Sherwood, The Healthy Cook.

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Trying to eat more vegetables, legumes, or tofu? Here are two one-dish recipes that you’re going to love.

Savory Tofu & Broccoli

Time: 20 minutes

Serves 2

1 14 oz. package extra-firm tofu
2 Tbs. mayonnaise
1 Tbs. reduced-sodium soy sauce
1 tsp. dijon mustard
½ tsp. toasted sesame oil
½ tsp. honey
4 cups chopped broccoli
1 Tbs. + 1 Tbs. peanut oil
1 bunch scallions, chopped

1. Cut the tofu into ½-inch-thick triangles. Blot with a paper towel.

2. Make the sauce: In a medium bowl, whisk together the mayonnaise, soy sauce, mustard, sesame oil, and honey.

3. Stir-fry the broccoli in 1 Tbs. of the peanut oil until tender-crisp, 2-5 minutes. Stir in the scallions and stir-fry for 1 minute more. Divide into two bowls.

4. Add the remaining 1 Tbs. of oil to the pan. Sauté the tofu until browned on both sides, 2-5 minutes. Add the tofu to the bowls. Drizzle with the sauce.

Per serving (3 cups):

  • Calories: 510
  • Total fat: 36 g
  • Sat fat: 5 g
  • Carbs: 23 g
  • Fiber: 9 g
  • Total sugars: 7 g
  • Added sugars: 1 g
  • Protein: 27 g
  • Sodium: 510 mg

Spiced Chickpeas & Butternut

Time: 30 minutes

Serves 2

2 cups chopped butternut squash
1 onion, chopped
1 Tbs. + 1 Tbs. olive oil
1 15 oz. can no-salt-added chickpeas, drained
2 tsp. curry powder
¼ tsp. + ¼ tsp. kosher salt
2 Tbs. tahini
2 Tbs. fresh lemon juice
1 small clove garlic, minced
a few cilantro leaves

1. Preheat the oven to 450°F. On a large sheet pan, toss the squash and onion with 1 Tbs. of the oil. Roast until the squash is tender, 20-25 minutes.

2. On a sheet pan, toss the chickpeas with the remaining 1 Tbs. of oil, the curry powder, and ¼ tsp. of the salt. Roast for 15 minutes.

3. Make the sauce: In a medium bowl, whisk together the tahini, lemon juice, garlic, remaining ¼ tsp. of salt, and 1 tsp. of water.

4. Divide the vegetables and chickpeas into two bowls. Drizzle with the sauce and top with cilantro.

Per serving (2 cups):

  • Calories: 520
  • Total fat: 24 g
  • Sat fat: 3 g
  • Carbs: 62 g
  • Fiber: 14 g
  • Total sugars: 8 g
  • Added sugars: 0 g
  • Protein: 17 g
  • Sodium: 540 mg

Photos: Kate Sherwood & Jennifer Urban/CSPI.

The information in this post first appeared in the January/February 2018 issue of Nutrition Action Healthletter.


Enjoy these recipes?
Salad Days!the latest cookbook from Nutrition Action’s Healthy Cook, Kate Sherwoodwill help you expand your repertoire with imaginative combinations of greens, vegetables, herbs, whole grains, and proteins. You’ll find healthy variations on classics like Chicken Caesar and Cobb, as well as more adventurous combos like Black Beans & Red Rice with Smoked Paprika Dressing and Sesame Shrimp with Caramelized Shallot Citrus Dressing.

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