Plant-Based Meal Recipes - Center for Nutrition Studies https://nutritionstudies.org/recipes/main-dish/ Food. Science. Health. Fri, 01 Dec 2023 17:32:32 +0000 en-US hourly 1 https://wordpress.org/?v=6.3.1 Autumn Harvest Plant-Based Shepherd’s Pie https://nutritionstudies.org/recipes/main-dish/autumn-harvest-plant-based-shepherds-pie/ Wed, 08 Nov 2023 14:30:02 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=45410 Classic shepherd's pie is made with some sort of meat base topped with mashed potatoes and baked golden brown. It’s as attractive as it is tasty, making it the perfect holiday meal. This version uses the best produce of the season, for an alternative that is tasty, filling, and very healthy.

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Written by Chef Del Sroufe.

]]> Vegan Meatloaf https://nutritionstudies.org/recipes/main-dish/vegan-meatloaf/ Wed, 08 Nov 2023 14:00:15 +0000 http://nutritionstudies.org/?post_type=cns_recipe&p=24304 This Vegan Meatloaf recipe is a hearty and delicious plant-based twist on the classic dish. With a combination of cooked bulgur, whole wheat bread crumbs, rolled oats, and a medley of diced vegetables, this savory and satisfying dish is perfect for those looking for a plant-based alternative to traditional meatloaf.

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Written by Terri Edwards.

]]> Poblano Pepper Stuffed With Huitlacoche https://nutritionstudies.org/recipes/main-dish/poblano-pepper-stuffed-with-huitlacoche/ Mon, 06 Nov 2023 14:20:08 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=51014 Enjoy these delicious poblano peppers stuffed with huitlacoche, corn, and lentils in a tomato and chili sauce. This plant-based recipe combines authentic flavors with a spicy twist, perfect for Mexican food enthusiasts.

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Written by Edith Peredo González.

]]> Salad Wraps With Beans and Greens https://nutritionstudies.org/recipes/main-dish/salad-wraps-with-beans-and-greens/ Tue, 19 Sep 2023 14:00:28 +0000 http://nutritionstudies.org/?post_type=cns_recipe&p=11870 Are you ready to shake up your brown bag lunch routine? Dive into this whole-grain veggie roll-up, brimming with plant-based nutrition, and elevate your afternoons with fresh flavors and wholesome goodness.

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Written by Vicki Brett-Gach.

]]> Mediterranean Millet Balls https://nutritionstudies.org/recipes/main-dish/spaghetti-and-meatballs/ Wed, 06 Sep 2023 12:16:40 +0000 http://nutritionstudies.org/?post_type=cns_recipe&p=14473 Introducing Mediterranean Millet Balls, a nutritious and plant-based alternative that adds a burst of Mediterranean-inspired flavors to your meatless menu. Made with wholesome millet, they offer a delightful option for a flavorful meal.

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Written by Chef Del Sroufe.

]]> Almond Noodles https://nutritionstudies.org/recipes/main-dish/almond-noodles/ Sun, 20 Aug 2023 19:35:40 +0000 http://nutritionstudies.org/?post_type=cns_recipe&p=11574 Indulge in a unique blend of flavors in our Almond Noodles, where whole grain spaghetti meets the richness of almond butter, Thai red curry paste, and rice wine vinegar. It’s a delicious, harmonious blend of flavors that's sure to satisfy.

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Written by The China Study Quick & Easy Cookbook.

]]> Mexican Rice https://nutritionstudies.org/recipes/main-dish/mexican-rice/ Mon, 07 Aug 2023 13:54:13 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=49260 Traditionally, Mexican rice is prepared with chicken stock. But in this plant-based version, we reimagine the classic dish while still capturing the essence of authentic Mexican cuisine. Infused with aromatic cumin and garlic, every bite of this rice dish bursts with delightful savory flavors.

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Written by Evelisse Capó, PharmD, DipACLM.

]]> Charro Beans https://nutritionstudies.org/recipes/main-dish/charro-beans/ Thu, 20 Jul 2023 13:29:46 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=49163 Frijoles charros or Mexican cowboy beans is an authentic Mexican recipe that originated in northern Mexico. These beans are also a Tex Mex favorite dish usually served as a main course or side dish.

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Written by Evelisse Capó, PharmD, DipACLM.

]]> Green Rice (Arroz verde) https://nutritionstudies.org/recipes/main-dish/green-rice-arroz-verde/ Thu, 20 Jul 2023 13:10:06 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=49151 Green Rice is a vibrant, nutrient-rich dish that combines a medley of fresh green ingredients—kale, spinach, parsley, and cilantro—to create a flavorful and wholesome meal. With a refreshing taste, it is a great way to incorporate more greens into your family’s menu.

The post Green Rice (Arroz verde) appeared first on Center for Nutrition Studies.

Written by Evelisse Capó, PharmD, DipACLM.

]]> Corn & Millet Summer Salad With Creamy Chickpea Sauce https://nutritionstudies.org/recipes/salad/corn-millet-summer-salad-with-creamy-chickpea-sauce/ Tue, 18 Jul 2023 15:00:43 +0000 http://nutritionstudies.org/?post_type=cns_recipe&p=27988 Lemon and garlic come together in a tangy chickpea cream sauce that holds this nutrient-packed dish together. With corn, zucchini, basil, and tomatoes, this recipe is also the perfect way to celebrate the bounty of summer gardens!

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Written by Valarie Wadsworth-Delieto.

]]> Pinto Bean Tostadas With Avocado Salsa https://nutritionstudies.org/recipes/main-dish/pinto-bean-tostadas-with-avocado-salsa-2/ Sun, 02 Jul 2023 09:00:52 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=48904 Tostadas are to Mexican cuisine what pizza is to Italian. They’re also fun to experiment with. You can use all sorts of different bean spreads and a variety of toppings, making them a great dish to serve at parties. Have a tostada bar where every guest can create their own.

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Written by Katya Galbis, LD.

]]> Dominican Beans https://nutritionstudies.org/recipes/main-dish/dominican-beans/ Fri, 23 Jun 2023 15:00:29 +0000 http://nutritionstudies.org/?post_type=cns_recipe&p=11827 Embark on a culinary journey with our plant-based twist on a beloved Dominican staple. This recipe brings the authentic taste of the Caribbean to your kitchen with hearty, nutritious beans simmered to perfection in a rich and aromatic sauce. Through layers of traditional flavors and a touch of innovation, you can transport your taste buds to sun-soaked shores and savor the irresistible flavors in every delightful bite.

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Written by LeAnne Campbell, PhD.

]]> Thai Tacos https://nutritionstudies.org/recipes/main-dish/thai-tacos/ Fri, 02 Jun 2023 20:59:38 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=48397 This recipe takes Taco Tuesday to another level. Mexican and Thai come together for a fun and flavor-packed fusion taco. Combining different world cuisines on the same plate is a great way to experiment with spices, flavors, and unfamiliar ingredients. Here, the vibrant flavors, including an array of spices, are infused into the meaty cauliflower and walnut taco filling. The taco is topped with a sweet-and-sour coleslaw and a savory peanut sauce.

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Written by Kim Campbell.

]]> Barbecue Popcorn Chicken Wraps https://nutritionstudies.org/recipes/main-dish/barbecue-popcorn-chicken-wraps/ Mon, 29 May 2023 17:22:06 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=47994 For a delicious, healthy, barbecue-inspired meal, look no further. These plant-based barbecue wraps are filled with tender, crispy pieces of popcorn "chicken" made from tofu. This combination of pineapple barbecue sauce, fresh vegetables, and dairy-free ranch dressing is mouthwatering.

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Written by Chef Del Sroufe.

]]> Black Bean Burger https://nutritionstudies.org/recipes/main-dish/black-bean-burger/ Tue, 23 May 2023 13:00:20 +0000 http://nutritionstudies.org/?post_type=cns_recipe&p=12585 Black bean burgers are a delicious and nutritious plant-based alternative to traditional meat burgers. Packed with flavor and protein, these burgers are made from black beans and a blend of tasty ingredients.

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Written by Terri Edwards.

]]> Grilled Vegetable Kabobs https://nutritionstudies.org/recipes/sides/grilled-vegetable-kabobs/ Mon, 22 May 2023 12:25:00 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=48235 Grilled vegetable kabobs, bursting with vibrant colors and flavors, showcase the natural sweetness and crispness of seasonal produce. With each bite, you'll savor the medley of perfectly grilled bell peppers, zucchini, and onions, enhanced by a touch of smokiness.

The post Grilled Vegetable Kabobs appeared first on Center for Nutrition Studies.

Written by Chuck Underwood.

]]> Thai Pineapple Fried Rice https://nutritionstudies.org/recipes/main-dish/thai-pineapple-fried-rice/ Mon, 08 May 2023 13:00:49 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=47508 This plant-based fried rice recipe is oil-free and easy to follow. You can prepare it in under 30 minutes, making it perfect for a quick, tasty weeknight dinner incorporating leftover brown rice. The natural sweetness of the vegetables and pineapple pairs beautifully with the savory spices, creating a perfect balance of taste and texture. You can use any vegetables on hand, making this recipe versatile and adaptable to your preferences.

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Written by Evelisse Capó, PharmD, DipACLM.

]]> “Chicken” Vegetable Lo Mein https://nutritionstudies.org/recipes/main-dish/chicken-vegetable-lo-mein/ Tue, 02 May 2023 22:26:46 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=47873 If you're craving a delicious and satisfying plant-based version of the classic Chinese takeout dish, look no further than this mouthwatering lo mein recipe. Loaded with soy curls, fresh veggies, and flavorful noodles, it is the perfect comfort food for any day of the week. The umami-rich sauce adds savory depth and complexity to the dish. And best of all, it's easy to make and can be customized with your favorite veggies and seasonings.

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Written by Chef Del Sroufe.

]]> Pasta With Cauliflower Alfredo Sauce https://nutritionstudies.org/recipes/main-dish/pasta-with-cauliflower-alfredo-sauce/ Mon, 01 May 2023 15:00:37 +0000 http://nutritionstudies.org/?post_type=cns_recipe&p=13168 It’s time to drown your pasta in some love. Cauliflower love that is.

The post Pasta With Cauliflower Alfredo Sauce appeared first on Center for Nutrition Studies.

Written by Helyn Dunn.

]]> Tacos Al Pastor https://nutritionstudies.org/recipes/main-dish/tacos-al-pastor/ Wed, 26 Apr 2023 14:48:14 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=47625 This recipe achieves the signature sweet and savory flavor associated with Tacos Al Pastor by substituting pork with soy curls marinated in spices and pineapple juice. Top with diced onion, cilantro, and a squeeze of lime for a truly delicious and satisfying meal.

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Written by Carmen Guerrero.

]]> Enfrijoladas https://nutritionstudies.org/recipes/main-dish/enfrijoladas/ Tue, 25 Apr 2023 23:49:38 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=47617 Enfrijoladas are a traditional Mexican dish with tortillas dipped in a savory bean sauce. In this plant-based version, the bean sauce is made using black beans. The tortillas are then filled with sautéed vegetables and topped with your favorite flavorful ingredients.

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Written by Evelisse Capó, PharmD, DipACLM.

]]> Vegan Instant Pot Jackfruit White Bean Chili https://nutritionstudies.org/recipes/main-dish/vegan-instant-pot-jackfruit-white-bean-chili/ Fri, 07 Apr 2023 15:34:45 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=47226 The combination of jackfruit and great northern beans gives this white chili the perfect texture. Seasoned with mild ancho chili powder, green chilies, and ground cumin, it has layers of complex flavors without being overpowering.

The post Vegan Instant Pot Jackfruit White Bean Chili appeared first on Center for Nutrition Studies.

Written by Kathy Hester.

]]> Carrot Dogs https://nutritionstudies.org/recipes/main-dish/carrot-dogs/ Wed, 05 Apr 2023 13:00:32 +0000 http://nutritionstudies.org/?post_type=cns_recipe&p=14071 Enjoy a tasty twist on a classic hot dog with this plant-based carrot dog recipe! Marinated in a savory blend of spices and cooked to perfection, these juicy carrots are a delicious and healthy alternative to traditional hot dogs. Serve them up with your favorite toppings and enjoy a guilt-free indulgence!

The post Carrot Dogs appeared first on Center for Nutrition Studies.

Written by Kim Campbell.

]]> Sweet Plantain Pastelón (Puerto Rican Plantain Casserole) https://nutritionstudies.org/recipes/main-dish/sweet-plantain-pastelon-puerto-rican-plantain-casserole/ Thu, 30 Mar 2023 17:21:42 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=47027 Plantain pastelón is a staple in Puerto Rican and Dominican cuisine. You can think of it like a Caribbean lasagna or shepherd’s pie, except made with ripe plantains instead of pasta or potatoes. It is traditionally filled with a meat-based picadillo. This plant-based version is packed with fiber and spices. It is a popular dish to feed a crowd!

The post Sweet Plantain Pastelón (Puerto Rican Plantain Casserole) appeared first on Center for Nutrition Studies.

Written by Evelisse Capó, PharmD, DipACLM.

]]> Soy Curl Chicken Salad https://nutritionstudies.org/recipes/main-dish/soy-curl-chicken-salad/ Wed, 29 Mar 2023 15:46:09 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=46978 This is a knock-your-socks-off salad featuring Soy Curls, vegan mayonnaise, veggies, and herbs. Soy Curls have a meaty, chewy texture that will fool your most avid meat-eating friends. Serve on bread or rolls with your favorite toppings—we like lettuce, sprouts, sliced tomato, cucumber, and red onion.

The post Soy Curl Chicken Salad appeared first on Center for Nutrition Studies.

Written by Kim Campbell.

]]> Vegetable Fried Rice https://nutritionstudies.org/recipes/main-dish/vegetable-fried-rice/ Wed, 29 Mar 2023 15:45:26 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=46998 This vegetable fried rice is a great way to incorporate variety and nutrition into your weekly menu. This healthy dish is a creative spin on traditional fried rice that brims with colorful vegetables abundant in vitamins, minerals, and fiber. It is a delicious plant-based option for anyone looking for a quick, easy weeknight dinner or a flavorful side dish. With its colorful vegetables and distinctive sauce, it is sure to become a staple in your home.

The post Vegetable Fried Rice appeared first on Center for Nutrition Studies.

Written by Evelisse Capó, PharmD, DipACLM.

]]> Lasagna Stew https://nutritionstudies.org/recipes/main-dish/lasagna-stew/ Wed, 29 Mar 2023 15:42:12 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=46974 Lasagna stew is everything you love about traditional lasagna but served in a
comforting soup bowl. Hearty red lentils, warming flavors from tomatoes and Italian herbs, and a creamy vegan tofu ricotta cheese topping make this recipe an exciting twist on traditional lasagna. You may never return to layered lasagna again.

The post Lasagna Stew appeared first on Center for Nutrition Studies.

Written by Kim Campbell.

]]> Vegan Habichuelas Guisadas (Puerto Rican Stewed Beans) https://nutritionstudies.org/recipes/main-dish/vegan-puerto-rican-stewed-beans/ Fri, 24 Mar 2023 15:36:29 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=46554 Traditional Puerto Rican stewed beans typically contain oil and pork, but in this healthier version, you don’t need any animal products or oil. This twist on the classic Caribbean dish still has all the delicious flavors and textures of the original. Serve with brown rice or quinoa and your favorite plantain side dish.

The post Vegan Habichuelas Guisadas (Puerto Rican Stewed Beans) appeared first on Center for Nutrition Studies.

Written by Evelisse Capó, PharmD, DipACLM.

]]> Chipotle Mushroom Tacos https://nutritionstudies.org/recipes/main-dish/chipotle-mushroom-tacos/ Sat, 18 Mar 2023 19:30:32 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=46673 Simple and healthy, these crazy delicious Chipotle Mushroom Tacos are all that with their smoky, aromatic seasoning and hearty, “meaty” texture.

The post Chipotle Mushroom Tacos appeared first on Center for Nutrition Studies.

Written by Monkey and Me Kitchen Adventures.

]]> Roasted Cauliflower Steaks With Lemon https://nutritionstudies.org/recipes/sides/roasted-cauliflower-steaks-with-lemon/ Sat, 18 Mar 2023 13:00:44 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=46677 These oil-free roasted cauliflower steaks can be served as a healthy, flavorful side dish packed with delicious spices and a tangy splash of lemon. They can also be enjoyed as a main dish. Either way, it’s a great choice for incorporating more vegetables into your diet.

The post Roasted Cauliflower Steaks With Lemon appeared first on Center for Nutrition Studies.

Written by Evelisse Capó, PharmD, DipACLM.

]]> Pasta Puttanesca https://nutritionstudies.org/recipes/main-dish/pasta-puttanesca/ Fri, 17 Mar 2023 17:23:53 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=46668 This whole food, plant-based vegan pasta puttanesca is prepared without oil. It is a flavorful and nutritious dish, perfect for those looking for a healthy, low-fat meal. The recipe is easy to prepare and features a tangy herb-infused sauce that you can adjust to delight your taste buds.

The post Pasta Puttanesca appeared first on Center for Nutrition Studies.

Written by Evelisse Capó, PharmD, DipACLM.

]]> Seaside Lime Tacos https://nutritionstudies.org/recipes/main-dish/seaside-lime-tacos/ Mon, 13 Mar 2023 23:13:18 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=46695 The ever-popular California fish taco has not been forgotten in my kitchen. The special components in this recipe are the artichokes and creamy lime dressing. We love these easy, fun plant-based tacos.

The post Seaside Lime Tacos appeared first on Center for Nutrition Studies.

Written by Kim Campbell.

]]> BBQ Chickpea Pasta https://nutritionstudies.org/recipes/main-dish/bbq-chickpea-pasta/ Fri, 24 Feb 2023 22:49:16 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=46497 With both chickpeas and pasta, this dish has a wholesome hardiness that’s hard to beat. It’s also super easy to prepare—you’ll be enjoying its rich barbecue deliciousness within half an hour! And make sure not to skip the nutritional yeast, which gives it a touch of nuttiness.

The post BBQ Chickpea Pasta appeared first on Center for Nutrition Studies.

Written by Monkey and Me Kitchen Adventures.

]]> Spicy Chickpea Burgers https://nutritionstudies.org/recipes/main-dish/spicy-chickpea-burgers/ Thu, 26 Jan 2023 17:42:16 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=45882 You can make burgers from almost any bean, but I always have chickpeas and black beans on hand. This burger is a great alternative to the usual black bean burger found on the menu of almost every restaurant I visit. It is full of flavor and easy to prepare.

The post Spicy Chickpea Burgers appeared first on Center for Nutrition Studies.

Written by Chef Del Sroufe.

]]> Easy Plant-Based Butternut Squash Pasta https://nutritionstudies.org/recipes/main-dish/easy-plant-based-butternut-squash-pasta/ Thu, 19 Jan 2023 18:11:12 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=45759 This creamy, cheesy butternut squash sauce is a fun new take on mac ‘n cheese! It is so easy to make, with just a few ingredients, and is so tasty you’ll be addicted.

The post Easy Plant-Based Butternut Squash Pasta appeared first on Center for Nutrition Studies.

Written by Jackie Lutze.

]]> Delicious Plant-Based Potato Gnocchi https://nutritionstudies.org/recipes/main-dish/delicious-plant-based-potato-gnocchi/ Wed, 18 Jan 2023 15:41:40 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=45719 These comforting, pillowy dumplings are sublime when tossed in homemade marinara or pesto. They are also great added to a soup or baked like lasagna.

The post Delicious Plant-Based Potato Gnocchi appeared first on Center for Nutrition Studies.

Written by Cathy Katin-Grazzini.

]]> Chickpeas and Vegetables with Mediterranean Spices https://nutritionstudies.org/recipes/main-dish/chickpeas-and-vegetables-with-mediterranean-spices/ Mon, 16 Jan 2023 14:31:59 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=45677 Cinnamon, coriander, and saffron are classic flavors in parts of the Mediterranean. And while a lot of stews can take hours to prepare, this one takes less than 30 minutes and doesn’t sacrifice any of that great flavor. Serve over couscous, brown rice, or whatever grain you have on hand.

The post Chickpeas and Vegetables with Mediterranean Spices appeared first on Center for Nutrition Studies.

Written by Chef Del Sroufe.

]]> Quinoa-Stuffed Roasted Tomatoes https://nutritionstudies.org/recipes/sides/quinoa-stuffed-roasted-tomatoes/ Fri, 13 Jan 2023 18:57:34 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=45672 This is one of those end-of-summer dishes that you can serve to awe your guests, but it’s just as great when you’re eating alone. Sometimes I make the filling by itself and eat it in tortillas.

The post Quinoa-Stuffed Roasted Tomatoes appeared first on Center for Nutrition Studies.

Written by Chef Del Sroufe.

]]> Broccoli Cauliflower Rice Casserole https://nutritionstudies.org/recipes/main-dish/broccoli-cauliflower-rice-casserole/ Thu, 22 Dec 2022 15:51:51 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=45486 This savory dish is a great choice for potlucks and holiday dinners.

The post Broccoli Cauliflower Rice Casserole appeared first on Center for Nutrition Studies.

Written by Evelisse Capó, PharmD, DipACLM.

]]> Cauliflower Crust Flatbread With Pistachio Pesto https://nutritionstudies.org/recipes/main-dish/cauliflower-crust-flatbread-with-pistachio-pesto/ Wed, 14 Dec 2022 15:00:15 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=45343 Who knew you could make a satisfying flatbread with a cruciferous vegetable? It is very flavorful and pairs well with this creative pesto.

The post Cauliflower Crust Flatbread With Pistachio Pesto appeared first on Center for Nutrition Studies.

Written by Debbie Adler.

]]> Stuffed Poblano Pepper Christmas Trees https://nutritionstudies.org/recipes/main-dish/stuffed-poblano-pepper-christmas-trees/ Tue, 13 Dec 2022 01:43:05 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=45335 Poblano peppers are part of many Mexican dishes. Usually, poblano peppers are roasted to bring out their flavor. They are spicy, but not as spicy as other peppers like habanero and serrano peppers. Sometimes they are hot and sometimes they are not; you won’t find out until you eat them. If you are up for this surprise, I invite you to taste this version of chiles rellenos.

The post Stuffed Poblano Pepper Christmas Trees appeared first on Center for Nutrition Studies.

Written by Katya Galbis, LD.

]]> Puerto Rican Rice with Pigeon Peas https://nutritionstudies.org/recipes/main-dish/puerto-rican-rice-with-pigeon-peas/ Tue, 22 Nov 2022 21:00:48 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=45092 Rice with pigeon peas is the most popular dish in Puerto Rico, particularly at Christmas. There are many variations on this traditional recipe, but most are made with lots of fat and pork. This healthy version uses brown rice and contains no oil or processed products. The fresh sofrito gives it a delicious touch! This rice contains all the traditional flavors without the cholesterol.

The post Puerto Rican Rice with Pigeon Peas appeared first on Center for Nutrition Studies.

Written by Evelisse Capó, PharmD, DipACLM.

]]> Pumpkin Polenta https://nutritionstudies.org/recipes/main-dish/pumpkin-polenta/ Wed, 09 Nov 2022 13:00:51 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=44795 The best thing about polenta is that it pairs well with pretty much anything you put in it, around it, or on top of it. The addition of pumpkin and spice to this polenta is a tad non-traditional, but it’s incredible just the same. The roasted Brussels sprouts topping adds depth, texture, and a rustic flare and flavor.

The post Pumpkin Polenta appeared first on Center for Nutrition Studies.

Written by Debbie Adler.

]]> Vegan Cobb Salad with Green Goddess Dressing https://nutritionstudies.org/recipes/main-dish/vegan-cobb-salad-with-green-goddess-dressing/ Fri, 21 Oct 2022 18:51:21 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=44722 This satisfying salad has it all—crispy, crunchy, and creamy. Instead of the traditional Cobb salad toppings (bacon, chicken, blue cheese, and hard-boiled eggs), this plant-based version has protein-rich Za’atar Roasted Chickpeas, BBQ Tempeh, and steamed quinoa. Make one large bowl of this lovely salad, or enjoy smaller individual servings!

The post Vegan Cobb Salad with Green Goddess Dressing appeared first on Center for Nutrition Studies.

Written by Vicki Brett-Gach.

]]> Pineapple “Fried” Rice https://nutritionstudies.org/recipes/main-dish/pineapple-fried-rice/ Tue, 20 Sep 2022 23:14:03 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=44074 The sweet, tangy pineapple brightens this fried rice dish, and serrano pepper brings the heat. It comes together especially fast if you keep a pot of cooked brown rice on hand in the refrigerator to use for stir-fries, wraps, and as a complement for bean dishes throughout the week.

The post Pineapple “Fried” Rice appeared first on Center for Nutrition Studies.

Written by Chef Del Sroufe.

]]> Peruvian Causa with Oyster Mushrooms https://nutritionstudies.org/recipes/main-dish/peruvian-causa-with-oyster-mushrooms/ Thu, 21 Jul 2022 14:15:53 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=43732 This recipe is inspired by the ingredients of the traditional Peruvian causa, which is often made with lemon, mayonnaise, and egg. The exquisitely seasoned oyster mushrooms that serve as the stuffing give this plant-based alternative a unique touch.

The post Peruvian Causa with Oyster Mushrooms appeared first on Center for Nutrition Studies.

Written by Kiki Alvarez.

]]> Pasta Cacciatore https://nutritionstudies.org/recipes/sauce/pasta-cacciatore/ Tue, 19 Jul 2022 20:46:41 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=43679 This pasta cacciatore has the wonderful flavors of the classic Italian dish—without meat. The spicy, chunky red sauce is packed with tomatoes, olives, mushrooms, red pepper, and onions.

The post Pasta Cacciatore appeared first on Center for Nutrition Studies.

Written by Lei Shishak.

]]> Mushroom Barbacoa Bowl https://nutritionstudies.org/recipes/main-dish/mushroom-barbacoa-bowl/ Fri, 01 Jul 2022 17:51:45 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=43446 Barbacoa is a form of slow cooking meat over an open fire that supposedly originated in the Caribbean (although humans have been cooking this way since we discovered fire).

The post Mushroom Barbacoa Bowl appeared first on Center for Nutrition Studies.

Written by Chef Del Sroufe.

]]> Mexican Power Bowl https://nutritionstudies.org/recipes/main-dish/mexican-power-bowl/ Wed, 22 Jun 2022 21:36:03 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=43153 Power bowls are delicious, but they can also be nutritional powerhouses. They’re an uncomplicated, versatile, and highly customizable way to eat healthy food. This Mexican bowl is a wholesome fiesta of flavors.

The post Mexican Power Bowl appeared first on Center for Nutrition Studies.

Written by Evelisse Capó, PharmD, DipACLM.

]]> Mushroom Lentil Burgers https://nutritionstudies.org/recipes/main-dish/mushroom-lentil-burgers/ Fri, 17 Jun 2022 19:07:42 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=43175 For those seeking a heartier option, mushroom lentil burgers offer a satisfying umami-rich experience. With a combination of earthy mushrooms, protein-packed lentils, and savory seasonings, the resulting burger is better than any meaty counterpart. Serve them with your favorite condiments at a summer barbecue or picnic.

The post Mushroom Lentil Burgers appeared first on Center for Nutrition Studies.

Written by Evelisse Capó, PharmD, DipACLM.

]]> Sweet Potato Noodle Bowl https://nutritionstudies.org/recipes/main-dish/sweet-potato-noodle-bowl/ Thu, 16 Jun 2022 20:37:33 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=43160 This easy noodle bowl recipe is a delicious combination of sweet potato noodles, wholesome ingredients, and a homemade teriyaki sauce.

The post Sweet Potato Noodle Bowl appeared first on Center for Nutrition Studies.

Written by Evelisse Capó, PharmD, DipACLM.

]]> Smoky Black Bean Burger https://nutritionstudies.org/recipes/main-dish/smoky-black-bean-burger/ Wed, 15 Jun 2022 17:58:11 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=43111 This burger takes a little more effort than some burger recipes, but it’s totally worth it. The flaxseed keeps the burger from being crumbly, and the beets give it that authentic look that is so popular.

The post Smoky Black Bean Burger appeared first on Center for Nutrition Studies.

Written by Chef Del Sroufe.

]]> Pasta Alfredo Bowl https://nutritionstudies.org/recipes/main-dish/pasta-alfredo-bowl/ Fri, 10 Jun 2022 23:22:36 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=43042 This is not technically a traditional Buddha bowl, but we do love Alfredo sauce, and serving it as a power bowl is the best way to make sure to get in those extra greens.

The post Pasta Alfredo Bowl appeared first on Center for Nutrition Studies.

Written by Evelisse Capó, PharmD, DipACLM.

]]> Reina Pepiada Arepa https://nutritionstudies.org/recipes/main-dish/reina-pepiada-arepa/ Wed, 01 Jun 2022 21:44:28 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=42818 The Reina Pepiada arepa is the Venezuelan equivalent of a chicken salad sandwich. Now, with this plant-based adaptation, you can get the same great flavor but with jackfruit and other healthy ingredients.

The post Reina Pepiada Arepa appeared first on Center for Nutrition Studies.

Written by Vanessa Marquez.

]]> Gallo Pinto (Costa Rican Rice and Beans) https://nutritionstudies.org/recipes/main-dish/gallo-pinto-costa-rican-rice-and-beans/ Mon, 16 May 2022 17:59:08 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=42585 Rice and beans are a staple in Latin American cuisine. This dish of sautéed rice with black beans is a breakfast mainstay in Costa Rica. It is enriched with a sofrito prepared with onion, pepper and garlic.

The post Gallo Pinto (Costa Rican Rice and Beans) appeared first on Center for Nutrition Studies.

Written by Evelisse Capó, PharmD, DipACLM.

]]> Veggie Burger Sliders https://nutritionstudies.org/recipes/main-dish/veggie-burger-sliders/ Tue, 19 Apr 2022 17:54:28 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=42306 Fire roasting accentuates the natural sweetness of tomatoes, making them a fun option for a burger recipe like this one.

The post Veggie Burger Sliders appeared first on Center for Nutrition Studies.

Written by Paige Putnam.

]]> Quinoa Chickpea Biryani https://nutritionstudies.org/recipes/main-dish/quinoa-chickpea-biryani/ Fri, 01 Apr 2022 16:35:24 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=41992 Biryani is a traditional Indian dish that is very popular throughout South Asia and around the world. It is typically prepared with rice, but in this delicious WFPB version of the dish, we use quinoa.

The post Quinoa Chickpea Biryani appeared first on Center for Nutrition Studies.

Written by Kiki Alvarez.

]]> Quinoa Timbale with Mushroom Sauce https://nutritionstudies.org/recipes/main-dish/quinoa-timbale-with-mushroom-sauce/ Thu, 10 Mar 2022 22:35:54 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=41684 This is a relatively easy dish to prepare, but with attention to detail, you can make it look like a work of sculpted art. And it’s not just something pretty to look at. Quinoa is the perfect light-but-fluffy grain to go with this creamy mushroom sauce.

The post Quinoa Timbale with Mushroom Sauce appeared first on Center for Nutrition Studies.

Written by Yael Hasbani.

]]> Walnut Mushroom Meatloaf https://nutritionstudies.org/recipes/main-dish/walnut-mushroom-meatloaf/ Mon, 07 Mar 2022 14:35:50 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=41631 This hearty meatloaf is absolutely bursting with warm, comforting flavors. With its wide range of herbs and spices, both in the loaf and in the glaze, it’s sure to fill your home with bold, inviting aromas.

The post Walnut Mushroom Meatloaf appeared first on Center for Nutrition Studies.

Written by Caroline Hale.

]]> Smoky Beans https://nutritionstudies.org/recipes/sides/smoky-beans/ Mon, 14 Feb 2022 14:22:17 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=40969 This dish has a perfect combination of smoky ingredients that goes really well with the sweetness of the tomatoes and the carrots. The secret to achieving a rich texture is to puree half of the beans.

The post Smoky Beans appeared first on Center for Nutrition Studies.

Written by Kim Campbell.

]]> Creole Red Beans and Rice https://nutritionstudies.org/recipes/main-dish/creole-red-beans-and-rice/ Tue, 08 Feb 2022 17:03:57 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=40965 That little bit of allspice gives this dish just the right amount of earthy sweetness, reminiscent of cinnamon or cloves. It’s subtle, but it does a great job of accentuating the other flavors in the beans and provides a fantastic contrast to the sriracha-spiced salsa.

The post Creole Red Beans and Rice appeared first on Center for Nutrition Studies.

Written by Kim Campbell.

]]> Nutty Noodles with Vegetables https://nutritionstudies.org/recipes/main-dish/nutty-noodles-with-vegetables/ Thu, 27 Jan 2022 15:00:19 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=41059 This super easy noodle recipe is the perfect example of how a few well-placed garnishes can take a dish to another level. The crushed peanuts add textural diversity, the lime a splash of brightness that pairs really well with the spicier elements of the dish, and the Thai basil an aromatic freshness.

The post Nutty Noodles with Vegetables appeared first on Center for Nutrition Studies.

Written by LeAnne Campbell, PhD.

]]> Sweet Potato Enchiladas https://nutritionstudies.org/recipes/main-dish/sweet-potato-enchiladas/ Tue, 25 Jan 2022 14:00:50 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=41051 Enchiladas are essentially baked burritos—rolled tortillas filled with savory, tasty fillings, then baked with salsa. The cumin and coriander in this dish pair really well to give the enchiladas a warm, savory flavor and a great aroma.

The post Sweet Potato Enchiladas appeared first on Center for Nutrition Studies.

Written by LeAnne Campbell, PhD.

]]> Tomatillo Tortilla Bake https://nutritionstudies.org/recipes/appetizer/tomatillo-tortilla-bake/ Mon, 24 Jan 2022 15:15:35 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=40999 This dish is a crowd-pleaser, and it comes together really quickly, even if you make your own baked chips (see tips below).

The post Tomatillo Tortilla Bake appeared first on Center for Nutrition Studies.

Written by LeAnne Campbell, PhD.

]]> Baked Tomatoes with Lentils https://nutritionstudies.org/recipes/main-dish/baked-tomatoes-with-lentils/ Sat, 22 Jan 2022 15:07:59 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=41015 Compared to other dried beans, lentils cook quickly and easily. They work well in stuffings and loaves. I especially like them with tomatoes, onions, garlic, and oregano. To make a heartier stuffing, I like to use whole grain bread crumbs.

The post Baked Tomatoes with Lentils appeared first on Center for Nutrition Studies.

Written by LeAnne Campbell, PhD.

]]> Dominican Chapea https://nutritionstudies.org/recipes/soup/dominican-chapea/ Sat, 22 Jan 2022 15:04:14 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=41044 When I'm in the Dominican Republic, this is one of my favorite stews to make. Chapea tastes different in each house-some like it with chayote squash instead of butternut squash (pumpkin); others add broccoli or green plantains and skip the carrots.

The post Dominican Chapea appeared first on Center for Nutrition Studies.

Written by LeAnne Campbell, PhD.

]]> Easy Veggie Pad Thai https://nutritionstudies.org/recipes/main-dish/easy-veggie-pad-thai/ Fri, 21 Jan 2022 00:59:00 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=40959 Most restaurants serve pad thai with an oil-based fish sauce. This version is oil-free and plant-based but still boasts that delicious combination of sweet, sour, and spicy flavors.

The post Easy Veggie Pad Thai appeared first on Center for Nutrition Studies.

Written by Kim Campbell.

]]> Favorite Bean & Corn Chili With Pasta https://nutritionstudies.org/recipes/main-dish/favorite-bean-corn-chili-with-pasta/ Fri, 31 Dec 2021 15:00:30 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=40590 Super easy and tasty, this dish can be made in 10–15 minutes. You can save even more time by using canned tomatoes, canned kidney beans, and frozen corn, just make sure to check the salt content for the canned tomatoes.

The post Favorite Bean & Corn Chili With Pasta appeared first on Center for Nutrition Studies.

Written by LeAnne Campbell, PhD.

]]> Polenta Pie with Rice and Beans, Salsa, and Guacamole https://nutritionstudies.org/recipes/main-dish/polenta-pie-with-rice-beans-salsa-and-guacamole/ Fri, 31 Dec 2021 09:00:37 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=40593 A hearty porridge that originated in Italy, polenta has a grainy texture that’s often compared to grits. In this dish, it goes really well with the smoothness of the avocado! It's hearty, tasty, and a great dish to make for large groups.

The post Polenta Pie with Rice and Beans, Salsa, and Guacamole appeared first on Center for Nutrition Studies.

Written by LeAnne Campbell, PhD.

]]> Tomatillo & Sweet Potato Buddha Bowl https://nutritionstudies.org/recipes/main-dish/tomatillo-sweet-potato-buddha-bowl/ Thu, 30 Dec 2021 16:45:48 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=40581 This is one of those dishes that you can have two or three times a week and still want more. To satisfy this craving, I often double or triple the sauce recipe, then keep it in my refrigerator or freezer, making it easier and quicker to prepare the next time.

The post Tomatillo & Sweet Potato Buddha Bowl appeared first on Center for Nutrition Studies.

Written by LeAnne Campbell, PhD.

]]> Lentils With Tomatoes & Spinach Over Rice https://nutritionstudies.org/recipes/main-dish/lentils-with-tomatoes-spinach-over-rice/ Thu, 30 Dec 2021 16:38:10 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=40576 Enjoy this wholesome, aromatic dish on cold winter days with a chunk of your favorite rustic whole wheat loaf. The little bit of spice from the jalapeños does a lovely job of accenting the sweetness of the tomatoes and oregano.

The post Lentils With Tomatoes & Spinach Over Rice appeared first on Center for Nutrition Studies.

Written by LeAnne Campbell, PhD.

]]> Hearty Holiday Loaf https://nutritionstudies.org/recipes/main-dish/hearty-holiday-loaf/ Thu, 02 Dec 2021 15:31:43 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=40331 Hearty and packed with robust ingredients, this aromatic loaf carries enough flavor to deserve a spot at the center of any spread. Leftovers make great sandwiches!

The post Hearty Holiday Loaf appeared first on Center for Nutrition Studies.

Written by Evelisse Capó, PharmD, DipACLM.

]]> Southern Cabbage and Potatoes https://nutritionstudies.org/recipes/main-dish/southern-cabbage-and-potatoes/ Wed, 10 Nov 2021 18:53:00 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=39964 The blend of spices in this dish produces bold, smoky flavors and mouth watering aromas. The robustness of the potatoes and cabbage pairs really well with the sweetness of the red bell pepper and carrot!

The post Southern Cabbage and Potatoes appeared first on Center for Nutrition Studies.

Written by Sharme Ridley, MEd, EdS.

]]> Creole Okra and Lentil Stew https://nutritionstudies.org/recipes/soup/creole-okra-and-lentil-stew/ Wed, 27 Oct 2021 17:43:19 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=39746 This stew is reminiscent of okra gumbo, a Southwest Louisiana favorite.

The post Creole Okra and Lentil Stew appeared first on Center for Nutrition Studies.

Written by Sharme Ridley, MEd, EdS.

]]> Sweet Potato Tofu Buddha Bowl https://nutritionstudies.org/recipes/main-dish/sweet-potato-tofu-buddha-bowl/ Tue, 26 Oct 2021 22:09:01 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=39694 This crowd-pleasing salad buddha bowl strikes a great balance between a wide variety of vibrant flavors. The peppery freshness of the arugula pairs wonderfully with the smoothness of the avocado. Add to that the heartiness of the sweet potato and a healthy scoop of quinoa, and it’s quite filling too!

The post Sweet Potato Tofu Buddha Bowl appeared first on Center for Nutrition Studies.

Written by Colleen Alexander, MA.

]]> Pulled Mushrooms https://nutritionstudies.org/recipes/main-dish/pulled-mushrooms/ Wed, 13 Oct 2021 00:06:04 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=39367 King oyster mushrooms shredded and smothered in spices and plant-based BBQ sauce make an amazing meat substitute whenever a BBQ craving hits.

The post Pulled Mushrooms appeared first on Center for Nutrition Studies.

Written by Tomatoes With Lemon.

]]> Portobello Pepper Steak https://nutritionstudies.org/recipes/main-dish/portobello-pepper-steak/ Thu, 07 Oct 2021 22:37:26 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=39382 Recipes with gravy are usually full of saturated fat from meat and butter. This version has none of the unwanted fat but lots of flavors that kids and adults will love.

The post Portobello Pepper Steak appeared first on Center for Nutrition Studies.

Written by Chef Del Sroufe.

]]> Tortilla Bean Casserole https://nutritionstudies.org/recipes/main-dish/tortilla-bean-casserole/ Mon, 27 Sep 2021 23:55:30 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=39246 This casserole is deliciously layered with beans, tomatoes, carrots, and onions between fluffy tortillas. It’s the perfect dish for a crowd or for having leftovers throughout the week.

The post Tortilla Bean Casserole appeared first on Center for Nutrition Studies.

Written by Colleen Alexander, MA.

]]> Red Mushroom Pozole https://nutritionstudies.org/recipes/soup/red-mushroom-pozole/ Sat, 14 Aug 2021 20:10:26 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=38367 Pozole is a traditional Mexican soup. In this plant-based version, the standard meat-based protein is substituted with a healthy dose of mushrooms.

The post Red Mushroom Pozole appeared first on Center for Nutrition Studies.

Written by Georgina Mayer.

]]> Beet Greens with Chickpeas & Olives https://nutritionstudies.org/recipes/main-dish/beet-greens-with-chickpeas-olives/ Mon, 09 Aug 2021 18:20:04 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=38251 This flavorful dish comes together quickly in spite of the long list of ingredients and is perfect over cooked brown rice, quinoa, or whole grain couscous.

The post Beet Greens with Chickpeas & Olives appeared first on Center for Nutrition Studies.

Written by Chef Del Sroufe.

]]> Vegan “Crab” Cakes https://nutritionstudies.org/recipes/main-dish/vegan-crab-cakes/ Tue, 20 Jul 2021 21:07:45 +0000 http://nutritionstudies.org/?post_type=cns_recipe&p=37767 Did somebody say vegan crab cakes? These plant-based patties are loaded with the flavor and texture of traditional crab cakes but are prepared with wholesome ingredients.

The post Vegan “Crab” Cakes appeared first on Center for Nutrition Studies.

Written by Barbara Peñaranda.

]]> Better Than Beyond Veggie Burgers https://nutritionstudies.org/recipes/main-dish/better-than-beyond-veggie-burgers/ Mon, 19 Jul 2021 13:05:55 +0000 http://nutritionstudies.org/?post_type=cns_recipe&p=37789 These veggie burgers are full of rich, fragrant spices. And because they’re made using soy curls, they might remind you of the classic veggie burger texture.

The post Better Than Beyond Veggie Burgers appeared first on Center for Nutrition Studies.

Written by Evelisse Capó, PharmD, DipACLM.

]]> Venezuelan Bowl https://nutritionstudies.org/recipes/main-dish/venezuelan-bowl/ Sat, 12 Jun 2021 13:00:15 +0000 http://nutritionstudies.org/?post_type=cns_recipe&p=37142 This dish combines typical Venezuelan and Caribbean ingredients to create a delicious, nutritious, and sustainable bowl. It’s the plant-based version of the traditional “Pabellón Criollo”.

The post Venezuelan Bowl appeared first on Center for Nutrition Studies.

Written by Federica Arévalo.

]]> Chickpeas and Mushroom Rice https://nutritionstudies.org/recipes/main-dish/chickpeas-and-mushroom-rice/ Sat, 05 Jun 2021 16:59:30 +0000 http://nutritionstudies.org/?post_type=cns_recipe&p=37026 This healthy version of classic Italian risotto is filled with protein and fiber. The creaminess is obtained by adding mushrooms, and white rice is replaced with short-grain brown rice to increase its cardioprotective effect.

The post Chickpeas and Mushroom Rice appeared first on Center for Nutrition Studies.

Written by Yael Hasbani.

]]> Eggplant With White Bean Purée in Tamarind Sauce https://nutritionstudies.org/recipes/main-dish/eggplant-with-white-bean-puree-in-tamarind-sauce/ Fri, 28 May 2021 21:27:53 +0000 http://nutritionstudies.org/?post_type=cns_recipe&p=36928 Roasted eggplants on a bed of white bean purée, topped with soft onions and tangy tamarind sauce is both elegant and healthy. This recipe is so stunning, it would work well to impress guests at a dinner party or for a quiet meal with loved ones at home.

The post Eggplant With White Bean Purée in Tamarind Sauce appeared first on Center for Nutrition Studies.

Written by Jorge Castillo, DMD, OMFS.

]]> Puerto Rican Root Vegetable Stew: “Sancocho” https://nutritionstudies.org/recipes/soup/puerto-rican-root-vegetable-stew-sancocho/ Thu, 27 May 2021 22:04:51 +0000 http://nutritionstudies.org/?post_type=cns_recipe&p=36881 Sancocho is one of the oldest dishes of Puerto Rican gastronomy. There are also versions of this popular dish prepared in the Dominican Republic, the Canary Islands in Spain, Colombia, Panama, Argentina, and Venezuela.

The post Puerto Rican Root Vegetable Stew: “Sancocho” appeared first on Center for Nutrition Studies.

Written by Evelisse Capó, PharmD, DipACLM.

]]> Veggie Tamales https://nutritionstudies.org/recipes/main-dish/veggie-tamales/ Mon, 19 Apr 2021 21:17:52 +0000 http://nutritionstudies.org/?post_type=cns_recipe&p=35881 Tamales are one of the most emblematic dishes of Mexican gastronomy. There are more than 500 varieties of tamales, and they can be sweet or savory. Tamales are usually wrapped in corn husks or banana leaves and then steamed.

The post Veggie Tamales appeared first on Center for Nutrition Studies.

Written by Jorge Gomez Matuk.

]]> Rainbow Noodle Stir-Fry https://nutritionstudies.org/recipes/main-dish/rainbow-noodle-stir-fry/ Wed, 14 Apr 2021 22:43:01 +0000 http://nutritionstudies.org/?post_type=cns_recipe&p=35813 This hearty noodle stir-fry dish is a wonderful way to get a colorful variety of veggies all in one place. It features a delicious flavor combination that rivals takeout but is oh so much healthier, and it can be customized to your taste buds.

The post Rainbow Noodle Stir-Fry appeared first on Center for Nutrition Studies.

Written by Diana Goldman.

]]> Mushroom “Carnitas” https://nutritionstudies.org/recipes/main-dish/mushroom-carnitas/ Tue, 30 Mar 2021 16:17:04 +0000 http://nutritionstudies.org/?post_type=cns_recipe&p=35403 A plant-based version of this classic Mexican dish made with juicy marinated, shredded mushrooms — the perfect filling for tacos, tostadas, burritos, quesadillas, or power bowls.

The post Mushroom “Carnitas” appeared first on Center for Nutrition Studies.

Written by Evelisse Capó, PharmD, DipACLM.

]]> Mushroom-Stuffed Hash Browns https://nutritionstudies.org/recipes/main-dish/mushroom-stuffed-hash-browns/ Fri, 12 Mar 2021 14:44:23 +0000 http://nutritionstudies.org/?post_type=cns_recipe&p=34828 This recipe of perfectly golden and crispy hash browns wrapped around delicious mushroom filling is a healthy twist to a traditional Spanish potato omelet.

The post Mushroom-Stuffed Hash Browns appeared first on Center for Nutrition Studies.

Written by Jorge Castillo, DMD, OMFS.

]]> Crispy Tofu Nuggets https://nutritionstudies.org/recipes/appetizer/crispy-tofu-nuggets/ Tue, 09 Feb 2021 20:43:30 +0000 http://nutritionstudies.org/?post_type=cns_recipe&p=34059 These delicious tofu nuggets are a fantastic alternative to the chicken nuggets you likely grew up with. Bonus: the whole family will love them!

The post Crispy Tofu Nuggets appeared first on Center for Nutrition Studies.

Written by Evelisse Capó, PharmD, DipACLM.

]]> Easy Pasta Primavera https://nutritionstudies.org/recipes/main-dish/easy-pasta-primavera/ Mon, 25 Jan 2021 21:54:23 +0000 http://nutritionstudies.org/?post_type=cns_recipe&p=33873 Prepare this delicious plant-based pasta primavera tossed in a creamy “cheesy” sauce in less than 20 minutes. An easy meal packed with nutrition that the entire family will love.

The post Easy Pasta Primavera appeared first on Center for Nutrition Studies.

Written by Indira Riera.

]]> Vegetable Curried Shepherd’s Pie https://nutritionstudies.org/recipes/main-dish/vegetable-curried-shepherds-pie/ Tue, 12 Jan 2021 15:34:02 +0000 http://nutritionstudies.org/?post_type=cns_recipe&p=33776 This mildly spiced version of the traditional dish from Ireland and the United Kingdom is as comforting as it is delicious. The warm curried vegetable filling is the perfect healthy accompaniment to the rich and creamy potatoes, especially on a chilly day.

The post Vegetable Curried Shepherd’s Pie appeared first on Center for Nutrition Studies.

Written by Yael Hasbani.

]]> Red Lentil Veggie Lasagna https://nutritionstudies.org/recipes/main-dish/red-lentil-veggie-lasagna/ Thu, 17 Dec 2020 16:51:39 +0000 http://nutritionstudies.org/?post_type=cns_recipe&p=33564 This flavorful twist on lasagna incorporates lots of vegetables, lentils, and ripe plantain seasoned with a rich, oil-free marinara sauce and an almond-based “ricotta” cheese.

The post Red Lentil Veggie Lasagna appeared first on Center for Nutrition Studies.

Written by Julie Mercado.

]]> Vegan Eggplant “Parmesan” https://nutritionstudies.org/recipes/main-dish/vegan-eggplant-parmesan/ Fri, 04 Dec 2020 19:59:34 +0000 http://nutritionstudies.org/?post_type=cns_recipe&p=33383 Oven baked to perfection, this healthy, oil-free vegan eggplant parmesan is brimming with flavor. The whole family will want to gobble it down!

The post Vegan Eggplant “Parmesan” appeared first on Center for Nutrition Studies.

Written by Monkey and Me Kitchen Adventures.

]]> Lentil Picadillo https://nutritionstudies.org/recipes/main-dish/lentil-picadillo/ Fri, 06 Nov 2020 18:15:52 +0000 http://nutritionstudies.org/?post_type=cns_recipe&p=33027 Picadillo is a traditional dish prepared in many Latin American countries. It is typically prepared with ground beef and often served with rice or used to fill empanadas, tacos, croquettes, or plantains. This hearty, plant-based picadillo is made with seasoned lentils and other key ingredients.

The post Lentil Picadillo appeared first on Center for Nutrition Studies.

Written by Evelisse Capó, PharmD, DipACLM.

]]> Jackfruit “Mechada” Stuffed Arepas https://nutritionstudies.org/recipes/main-dish/jackfruit-mechada-stuffed-arepas/ Fri, 06 Nov 2020 17:48:51 +0000 https://nutritionstudies.org/?post_type=cns_recipe&p=39303 In Venezuela, a meal is not complete without arepas. These delicious cornmeal patties are typically stuffed with meat and prepared in different ways, depending on the region.

The post Jackfruit “Mechada” Stuffed Arepas appeared first on Center for Nutrition Studies.

Written by Vanessa Marquez.

]]> Smoky Beet Burgers https://nutritionstudies.org/recipes/main-dish/smoky-beet-burgers/ Mon, 19 Oct 2020 14:04:37 +0000 http://nutritionstudies.org/?post_type=cns_recipe&p=32829 These juicy, smoky beet burgers are delicious and packed with nutritious ingredients. They feature a combination of black beans, carrots, flaxseed, and brown rice, offering a range of health benefits. The earthiness of beets perfectly blends with the aromatic spices.

The post Smoky Beet Burgers appeared first on Center for Nutrition Studies.

Written by Evelisse Capó, PharmD, DipACLM.

]]> Tempeh Collard Wraps With Mango Salsa https://nutritionstudies.org/recipes/main-dish/tempeh-collard-wraps-with-mango-salsa/ Fri, 17 Jul 2020 13:15:09 +0000 http://nutritionstudies.org/?post_type=cns_recipe&p=32042 Grilled lime cilantro tempeh, mango salsa, and spicy almond butter sauce piled on fresh collard greens. Enjoy as a delicious summer lunch, dinner, or appetizer.

The post Tempeh Collard Wraps With Mango Salsa appeared first on Center for Nutrition Studies.

Written by Lauren Price.

]]> Tofu Steaks With Apricot Mint Compote https://nutritionstudies.org/recipes/main-dish/tofu-steaks-with-apricot-mint-compote/ Sat, 11 Jul 2020 14:00:33 +0000 http://nutritionstudies.org/?post_type=cns_recipe&p=31911 Delight your senses with tofu steaks marinated in a tantalizing vinegar marinade, complemented by a sweet, tangy apricot-mint compote and fresh seasonal veggies. These tender and flavorful tofu steaks will elevate your grilling game to new heights.

The post Tofu Steaks With Apricot Mint Compote appeared first on Center for Nutrition Studies.

Written by Lauren Price.

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