Plant Based Recipes

One of the biggest things that will affect climate change is everyone shifting to more plant based diets (this is a complex issue that has to do with many aspects of raising livestock – including water usage, increased land usage, methane production, transport etc). To that end, SAGE plans to have weekly installments of plant based recipes that we have tried (and liked!) ourselves. Enjoy!!!

Mushroom Risotto

3 cups vegetable or mushroom stock
2 tbsp soft margarine
1 medium onion, chopped
1 clove garlic, minced
1/2 cup coarsely chopped sweet red pepper
6 cups sliced mushrooms (500g/ 1 lb)
1 1/2 cups arborio rice
1 cup dry white wine or extra stock
salt and pepper
1/2 cup chopped green onions
chopped fresh parsley
1/4 cup freshly grated Parmesan cheese

In saucepan, bring stock to low simmer.
Meanwhile, in wide shallow saucepan or large skillet, melt half of the margarine over medium-high
heat; cook onion, garlic, red pepper and mushrooms, stirring, for about 10 minutes or until tender and
most of the liquid released by the mushrooms has evaporated.
Add rice, stirring to coat. Stir in about half of the wine; cook, stirring often, until wine is absorbed,
about 2 minutes. Add remaining wine and cook, stirring often, until wine is absorbed.
Add hot stock 1/4 cup at a time, stirring after each addition, until all the stock is absorbed and rice has
swelled to double its size and is tender but still a little firm, about 20 minutes.
Stir in remaining margarine, and extra stock if necessary to make risotto creamy and moist. Season
with salt and pepper to taste. Spoon into warmed pasta bowls and sprinkle with onions, parsley and
Makes 4 main course servings, 6 appetizer servings.

From Lighthearted Everyday Cooking by Anne Lindsay


Mexican Pie

1 medium onion, chopped

1 tbsp. Vegetable oil

1 can (540 ml) Tomatoes

1 can (398 ml) kidney beans

1 can (341 ml) whole kernel corn

1 tbsp. Chili powder

3/4 cup cornmeal

1 cup 2% milk

2 eggs

1 1/2 cup shredded cheese (old Cheddar, Swiss, mozzarella or a mixture of all three)

In large skillet on medium-high hear, cook onion in oil until transparent. Cut up tomatoes. Add tomatoes, kidney beans, corn and chili powder to skillet. Cook on low heat, uncovered, for about 1 hour or until slightly thickened; stir occasionally. Pour mixture into 9 x 13 inch (3.5 L) baking pan. Sprinkle cornmeal evenly over surface.

In separate bowl, beat together milk and eggs; pour evenly over cornmeal. Sprinkle with cheese. Bake in 350* oven for 50-55 minutes. Cut into squares to serve.

Serves 6.

This recipe can be refrigerated or frozen ahead of time. For a spicier flavour, increase the amount of chili powder.

From Eat Well, Live Well by Helen Bishop MacDonald and Margaret Howard


Chickpea, Tomato and Cilantro Wraps


2 tsp vegetable oil

3 green onions (including tops), chopped

2 cloves of garlic, minced

1 tsp each dried oregano and chili powder

1 c diced sweet red or green pepper and/or 1/4 to 1/2 cup chopped pickled hot peppers

half large tomato

1 can (19 oz/540 ml) chickpeas, drained and rinsed

2 tbsp chopped fresh cilantro or parsley

4 large soft flour tortillas

Fixings for wraps – tomato, cilantro, yogurt, lettuce or spinach


1. In nonstick skillet, heat 1 tsp of the oil over medium heat; cook onions, garlic, oregano and chili powder, stirring, for 2 minutes. Add red pepper and tomato; cook, stirring, for about 3 minutes or until pepper is tender and liquid is evaporated.

2. In food processor, mix pepper mixture with chickpeas; transfer to a bowl. Stir in parsley, salt and pepper to taste until well combined.

3. Spoon mixture down centre of 4 large soft flour tortillas. Top with diced tomato, drizzle of yogurt, chopped fresh cilantro and shredded lettuce or spinach. Fold one side, then ends over filling and roll up.

Makes 4 servings.

From Anne Lindsay’s New Light Cooking by Anne Lindsay


Sweet Potato and Black Bean Tacos

1-2 medium sweet potatoes, cut into 1/2” cubes (about 3 c.)

2 Tbsp oil

1 tsp chili powder

1/2 tsp kosher salt

1/2 tsp ground cumin

2 Tbsp oil

1/2 medium onion, diced (about 1/2 c.)

1/2 tsp kosher salt

1 clove garlic, minced

1 jalapeño, stemmed, seeded and minced

1- 19 oz tin of black beans, drained and rinsed (about 2 c. cooked beans)

apple cider vinegar or water as needed

10-12 corn tortillas

salsa, store bought or homemade

1 avocado, thinly sliced

Fresh cilantro, roughly chopped

1/2 c grated cheddar or Monterrey Jack cheese

Preheat oven to 425°F. In a medium bow toss the sweet potatoes with the oil, chili powder, salt and cumin. Spread on a baking sheet in an even layer. Bake 15 minutes, flip with a spatula and bake an additional 15 minutes or until the sweet potatoes have puffed up and have crisp roasted edges.

Meanwhile, heat 2 Tbsp of oil in a medium saucepan over medium heat. Add the onion and salt, sauté until soft and translucent, 5 -7 minutes. Add the garlic and jalapeño, sauté an additional 2 minutes. Fold in the black beans. Cook, stirring occasionally, until the beans are soft and seasoned, about 10- 15 minutes. If beans seem dry or the bottom of the pan starts to sizzle, add a splash of apple cider vinegar or water as needed.

Briefly heat the tortillas one or teo at a time in a warm skillet. Transfer to a plate and cover with a towel to keep warm. Alternatively, warm a stack of 5 tortillas or fewer in the microwave, covered with a damp paper towel, in 30 second bursts until warm.

Layer sweet potatoes and black beans on tortilla, letting everyone choose their own toppings (avocado slices, cilantro, salsa and cheese).



1-Pot Yellow Chickpea Cauliflower Curry

Easy, 1-pot Vibrant Yellow Curry with cauliflower and chickpeas! A 30-minute hearty and satisfying entrée or side perfect over greens, cauliflower rice, or grains!
AuthorMinimalist Baker
Wooden spoon in a pot of Vegan Yellow Chickpea Curry
4.93 from 155 votes
PREP TIME5 minutes
COOK TIME25 minutes
TOTAL TIME30 minutes
CuisineGluten-Free, Indian-Inspired, Thai-Inspired, Vegan
Freezer Friendly1 month
Does it keep?5 Days



  • 2 Tbsp water (or coconut oil)
  • 1/3 cup shallot (chopped)
  • 4 cloves garlic (minced)
  • 2 Tbsp fresh ginger (minced)
  • 1 small serrano pepper (seeds removed, finely chopped // omit for less spice)
  • 3-4 Tbsp red or yellow curry paste* (Thai Kitchen or Thai True brands // adjust to preferred spice level)
  • 2 cups light coconut milk (canned // sub full-fat for richer, creamier curry)
  • 1 tsp ground turmeric
  • 1 Tbsp maple syrup* (plus more to taste)
  • 2 Tbsp coconut aminos (or sub tamari or soy sauce if not gluten-free), plus more to taste
  • 1 cup cauliflower (chopped)
  • 1 1/4 cup cooked chickpeas* (rinsed and drained)

SALAD / BOWL optional

  • Cauliflower rice, quinoa, or rice*
  • Greens
  • Cilantro
  • Red onion
  • Lime wedges
  • Sesame seeds
  • Avocado


  • Heat a large pot, rimmed cast-iron, or metal skillet over medium heat. Once hot, add water or coconut oil, shallot, garlic, ginger, and serrano pepper. Sauté for 2-3 minutes, stirring frequently.
  • Add curry paste (starting with the smallest suggested amount and adding more later if needed) and stir. Cook for 2 minutes more. Add coconut milk (see photo), turmeric, maple syrup or coconut sugar (optional), coconut aminos (or tamari), and stir. Bring to a simmer over medium heat.
  • Once simmering, add cauliflower and chickpeas and slightly reduce heat. You want a simmer, not a boil, which should be around low to medium-low heat.
  • Cover and cook for 10-15 minutes, stirring occasionally, to soften the cauliflower and chickpeas and infuse them with curry flavor. Keep at a simmer - lower heat if boiling.
  • At this time, taste and adjust the flavor of the broth as needed. We added more coconut sugar for sweetness, coconut aminos for saltiness, and turmeric for earthiness. You can also add more curry paste for more spice and intense curry flavor. Don't be shy with seasonings - this curry should be very flavorful.
  • Serve as is, or over rice, quinoa, or greens (optional). Garnish with desired toppings such as sesame seeds, cilantro, lime, or diced red onion (optional).
  • Store leftovers in the refrigerator up to 5 days or in the freezer up to 1 month. Reheat on a stovetop. Add additional coconut milk if it needs more moisture.


*Based on my research, the only difference between red and yellow curry paste is lemon juice and turmeric powder. So if you have yellow curry paste, use that and omit the extra turmeric (to taste). But if using red (as I suggest), simply include the turmeric as instructed.
*Ensure that your curry paste is vegan friendly (and does not contain fish ingredients). We love this brand.
*In place of maple syrup, you can also substitute coconut sugar.
*1 1/4 cup cooked chickpeas is equal to 1 15-ounce (425 g) can chickpeas.
*Find my favorite method for cooking brown rice at Saveur!
*Nutrition information is a rough estimate calculated without optional ingredients and with water (not oil).
*Inspired by our Coconut Curried Golden Lentils and the "bombay" bowl at Vibe in Newport Beach.

Nutrition (1 of 4 servings)

Serving: 1 servingCalories: 297Carbohydrates: 36.1 gProtein: 9.7 gFat: 13.1 gSaturated Fat: 7.6 gPolyunsaturated Fat: 1.06 gMonounsaturated Fat: 0.54 gTrans Fat: 0 gCholesterol: 0 mgSodium: 801 mgPotassium: 285 mgFiber: 8.1 gSugar: 9.5 gVitamin A: 1540 IUVitamin C: 15.83 mgCalcium: 85.97 mgIron: 2.9 mg


Curried Lentil, Wild Rice and Orzo Salad

1/2 cup wild rice

2/3 cup green or brown lentils

1/2 cup orzo pasta

1/2 cup currants or raisins

1/4 cup chopped red onion

1/3 cup slivered almonds, toasted


1/4 cup white wine vinegar

2 tbsp water

1 tsp ground cumin

1 tsp Dijon mustard

1/2 tsp each granulated sugar, salt and ground coriander

1/4 tsp each turmeric, paprika, ground nutmeg and ground cardamom

Pinch each cinnamon, cloves and cayenne pepper

1/4 cup vegetable oil


In separate pots of boiling water, cook wild rice for 35 to 40 minutes, lentils for 25 to 30 minutes and orzo for 5 minutes or until each is tender but not mushy. Drain well and transfer to a large bowl. Add currants and onion; set aside.

Dressing: In small bowl, whisk together vinegar, water, cumin, mustard, sugar, salt, coriander, turmeric, paprika, nutmeg, cardamom, cinnamon, cloves, cayenne; whisk in oil. Pour over rice mixture and toss gently. Let cool completely; cover and refrigerate for at least 4 hours.

Serve sprinkled with almonds.

Makes 8 servings.

Make ahead: Cover and refrigerate for up to 2 days.

Anne Lindsay’s New Light Cooking by Anne Lindsay


Comfy Baked Beans (Canadian Living)
3 cups white pea beans
1 can (796 ml) tomatoes
2 cups chopped onions
¾ cup ketchup
¾ cup molasses
1/3 cup packed brown sugar
1 tbsp dry mustard
½ tsp salt
¼ tsp pepper
2 cups water
Rinse beans and sort, if necessary, discarding any blemished ones and any grit.
Soak over night in large pan of water. (Or in large Dutch oven or stockpot, cover beans
with 3 times their volume of water. Bring to boil; boil gently for 2 minutes. Remove from
heat; cover and let stand for 1 hour.) Drain, discarding liquid.
Return soaked beans to pot along with 3 times their volume of fresh water. Bring to boil;
reduce and simmer, covered, for 30 to 45 minutes or until tender. Drain.
In bowl, and using a potato masher, mash tomatoes in their juice.
In pot or 4 L casserole, combine beans, 2 cups water, tomatoes, onions, ketchup,
molasses, sugar, mustard, salt and pepper.
Bake, covered, in 300* oven for 2 ½ hours. Uncover and bake for 1 to 1 ½ hours longer
or until sauce is thickened and coats beans well.
Makes about 10 cups or 6-8 servings.


Split Pea Soup with Dill

1 tbsp vegetable oil

2 onions, diced

2 cloves garlic, finely chopped

2 carrots, diced

2 parsnips, peeled and diced

1 large potato, peeled and diced

1 cup dried split peas, (green or yellow) rinsed

8 cup homemade chicken stock or 1 284 ml tin chicken broth plus water or vegetable stock

1 cup broken spaghetti

2 tbsp chopped fresh dill

¼ tsp pepper

Salt to taste

Heat oil in large saucepan or Dutch oven. Add onions and garlic and cook for 5 minutes, or until fragrant and tender. Do not brown.

Add carrots, parsnips and potatoes and combine well. Cook for another 5 minutes.

Add peas and stock. Bring to boil, reduce heat and simmer gently, covered for 1 hour or until peas are tender and soup is very thick. (Usually takes longer and I end up pureeing.)

Add spaghetti and cook for 10 to 15 minutes, until very tender.

Stir in dill, pepper and salt. Taste and adjust seasonings if necessary.

Soup can be thinned with water.

Serves 8-10.

From Simply Heart Smart Cooking


Greek Stuffed Peppers with Lemon-Thyme Breadcrumbs

Serves 4

4 bell peppers (in different colours if you like)

1 cup reduced sodium vegetable broth

½ cup plus 2 Tbsp extra virgin olive oil, divided

1 1/8 tsp coarse salt, divided

1 cup couscous

1 cup finely chopped red onions

1 Tbsp finely chopped garlic, divided

4 cups heaping packed fresh spinach, washed and spun dry

10 grinds black pepper

1 cup crumbled feta

Scant ¾ cup coarsely chopped pitted Kalamata olives

2 Tbsp fresh-squeezed strained lemon juice

½ cup panko breadcrumbs

1 tsp minced fresh thyme leaves

1 heaping tsp lemon zest

1) Heat oven to 375*. Fill a large Dutch oven two-thirds full of water and bring to a boil, covered, over high heat. Meanwhile, cut the stems and the top ½ inch off the peppers. Discard the stems and finely chop the ½ inch of flesh (you’ll need 2 cups of chopped bell peppers). Remove the seeds and excess white membrane from each pepper cavity. If any peppers won’t stand up easily, cut very thin slices off their bottoms (but not enough to cut into the cavities). Once the water is boiling, add the peppers and boil until they’re slightly softened, about 5 minutes. With tongs, gently remove the peppers from the water and stand them upside down on a surface to drain.

2) Add the broth, 2 tablespoons oil, and 1/4 teaspoon salt to a heavy medium sized saucepan, and bring to a boil over high heat. As soon as the mixture comes to a boil, stir in the couscous. Return the mixture to a boil, cover the pot, and remove from the heat. Let it sit for 5 minutes. Fluff with a fork.

3) Heat 2 Tablespoons oil in a 12 inch heavy, nonstick saute pan over medium high heat. When hot, add the 2 cups of chopped bell peppers, the red onions, and 2 teaspoons garlic and saute until softened, about 5 minutes. Add the spinach, ½ teaspoon salt and all of the black pepper and saute, tossing with tongs, until the spinach is completely wilted, about 4 minutes. Using tongs, transfer the vegetable mixture to the pot of couscous. Stir in the feta, olives, lemon juice and 2 tablespoons olive oil, and mix well.

4) Grease a medium-large baking dish with 1 tablespoon oil; place the baking dish on a baking sheet. Stand the peppers, top up, in the dish. Drizzle them evenly with a total of 1 tablespoon of oil. Sprinkle them evenly with total of ¼ teaspoon salt. Stuff peppers with couscous-vegetable mixture. Pack it in tightly and let it overflow – press down gently so it stays in each pepper. Transfer the dish to the oven and cook, uncovered until the peppers are very tender and hot, about 25 minutes.

5) Meanwhile, heat the remaining 2 tablespoon of oil over medium heat in a small, heavy nonstick saute pan. Once hot, add the remaining 1 teaspoon of garlic and saute until softened and aromatic, no more than 1 minute. Stir in breadcrumbs and 1/8 teaspoon salt and cook, stirring occasionally until golden brown, 2 to 3 minutes. Stir in the thyme and lemon zest. When the peppers come out of the oven divide the breadcrumb topping over each pepper and serve.

Serving suggestions: Accompany the peppers with Tzatziki (Greek cucumber yogurt dip) and warm pita bread.

From Meatless All Day by Dina Cheney