one haiku, one pic/one recipe, no meat, no/fish, no photoshop
add the parmesan,
pepper & flour right on
the lined baking sheet
source, 2 servings, 500 calories
1 lb frozen cut up broccoli, thawed & squeezed dry; 2 lbs pressed & cubed extra firm tofu, 1/2 c flour, 1/2 c grated vegan parm, black pepper
arrange tofu & broccoli on lightly-oiled parchment-covered baking sheet, toss with rest, 450 F until browning, broil, top with kimchi, balsamic glaze & sriracha
even the beans could
be cooked in the pot before
adding all the rest
1 serving, 575 calories
2 halved shallots, 1 c cooked christmas lima beans, 1 can whole tomatoes+2 canfuls water, 1/2 c uncooked whole wheat elbows, 1 T italian seasoning; toppings: basil, vegan parm, red pepper flakes, balsamic glaze
combine in cast-iron pan, 450 F, 30 minutes; add toppings, broil
char the shallot on
the stove just like a pepper
or a marshmallow
source, 1 serving, 400 calories
1 c cooked christmas lima beans, 2 c frozen spinach, 1 charred shallot, 2 T lemon juice; toppings: 1 pickled sliced shallot, herbs, sriracha, balsamic glaze
heat all but toppings, add toppings
white beans cooked in plain
water until tender &
then in zesty sauce
source, 1 serving, 480 calories
tiny can tomato paste+2 T lemon juice+2 T balsamic vinegar+pinch sea salt; 1 c cooked alubia blanca beans; toppings: 1/2 c fresh herbs+vegan parm+red pepper flakes
heat tomato mixture, add beans, cook 2 minutes, add toppings
an oyster mushroom
sauteed with thyme until it
smells like last autumn
source, 1 serving, 350 calories
1 large quartered oyster mushroom+2 t dried thyme+pinch sea salt; 2 T lemon juice, 1 c cooked spinach, 1 c cooked alubia blanca beans
brown mushroom mixture in lightly greased pan, add lemon; serve over beans & spinach, top with sriracha & herbs
chill the date caramel
& then crumble it into
the bowl when stirring
11 4-inch waffles, 235 calories
1 c wheat chef, 2 diced pears, 1 egg, 3/4 c date caramel, 2 c white whole wheat flour, 1 c warm water
mix, cook 1/4 c batter on greased nonstick iron
in the morning it’s
52 degrees by night
it’s down to 13
previous version, 18 servings, 200 calories
7 packed c day-old cooked brown rice; sauce: 1 c pb+1/2 c maple syrup+1 T balsamic glaze+1 T sriracha+herbs
form balls with a plastic-wrap-lined 1/3 c, place on parchment-lined baking sheet, top with sauce, broil
slice & top with sweet
or savory & put the
rest in the freezer
8 servings, 165 calories
1 c wheat chef, pinch sea salt, 2 c buckwheat flour, 2 c water
stir, cover & chill 24 hours; remove from fridge & rest 5 hours; cook in greased cast-iron skillet, flipping once
people who don’t like
vegan cheese may not have tried
the quality brands
24 servings, 85 calories
1 lb whole wheat elbows, cooked; 1/3 c pasta water, 1/2 c follow your heart grated vegan parm, 4 slices chao smoked original vegan cheese slices, 1 T dijon, 1 c mooala unsweetened vanilla almond milk
heat all but pasta until thickening, add pasta; gently press into muffin-paper lined silpat muffin pans, sprinkle with more parm; 450 F, 20 minutes
the eggs do not need
to be beaten in their own
bowl before adding
6 servings
8 oz sliced mushrooms+1 sliced onion+2 t minced garlic+2 c chopped broccoli+s&p+olive oil; 8 eggs, 2 c shredded cheddar, 1/4 c grated parm, 1/4 c cream, 1/4 c bread crumbs
cook down veggie mixture in cast-iron pan, add rest except crumbs; 300 F, 25 minutes; add crumbs, broil; serve with hot sauce
haikuveg 