10-DAY PLANT-BASED CHALLENGE
10-Day Plant-Based Recipes
HASH
Prep Time: 15 minutes
Total Time: 1 hour
INGREDIENTS:
For the potatoes:
- 3 medium russet potatoes, peeled and diced
- 1 large sweet potato, peeled and diced
- 1 tbsp. onion powder
- 1 tbsp. garlic powder
- 1 tsp. dried thyme
- 2 tsp. sea salt
- 1 tsp. pepper
- ¼ cup olive oil
For the skillet mixture:
- 1 medium onion, diced
- 5 cloves garlic, finely diced or minced
- 1 tsp. olive oil
- Sprinkle of sea salt and pepper
INSTRUCTIONS:
- Combine diced potatoes with spices and ¼ cup of olive oil, mix well. Bake in a glass casserole dish at 450° for 40–50 minutes, checking and stirring every 20 minutes, until crispy.
- Use a spatula to unstick potatoes from the pan each time you stir.
- Sauté onion, garlic, 1 teaspoon of olive oil, and a sprinkle of sea salt and pepper in a skillet. Cook for 5–8 minutes, or until browned.
- Once potatoes are crispy, remove from oven and stir in the garlic and onion skillet mixture until combined.
LEMON KALE & AVOCADO SALAD
Prep Time: 15 minutes
Total Time: 20 minutes
INGREDIENTS:
For the lemon vinaigrette:
- 3 tbsp. lemon juice, about 2 lemons, juiced
- 1 clove garlic, minced
- ¼ tsp. salt
- 1/8 tsp. pepper
- ¼ cup extra virgin olive oil
- Maple syrup
For the kale salad:
- 10 oz fresh kale, about 8 cups
- 1 15-oz. can chickpeas, rinsed and drained
- 1 avocado, pitted and diced
INSTRUCTIONS:
For the lemon vinaigrette:
- In a bowl, whisk together lemon juice, garlic, salt, and pepper.
- Slowly drizzle in olive oil, whisking until creamy. Cover and refrigerate until ready to serve.
- Add maple syrup to adjust the flavor.
For the kale salad:
- Pour lemon vinaigrette over kale and firmly massage until kale begins to soften and all surfaces are coated.
- Gently fold in the chickpeas and avocado; serve immediately.
FALAFEL WITH AVOCADO SPREAD
Prep Time: 10 minutes
Total Time: 20 minutes
INGREDIENTS:
For the patties:
- 1 15-oz. can pinto beans, rinsed and drained
- ¼ cup baked tortilla chips (about ¾ ounce), finely crushed
- 2 tbsp. green onions, finely chopped
- 1 tbsp. cilantro, finely chopped
- 1/8 tsp. ground cumin
- 1 plant-based egg substitute
- 1½ tsp. canola oil
For the spread:
- ¼ cup avocado, mashed
- 2 tbsp. tomato, finely chopped
- 1 tbsp. red onion, finely chopped
- 2 tbsp. fat-free sour cream
- 1 tsp. fresh lime juice
- 1/8 tsp. salt
Remaining ingredients:
- 2 (6-inch) pitas, each cut in half crosswise
- 4 thin red onion slices, separated into rings
- Microgreens
INSTRUCTIONS:
- To prepare patties, place pinto beans in a medium bowl; partially mash with a fork. Add next 5 ingredients (through plant-based egg white); stir until well combined. Shape bean mixture into 4 (½-inch-thick) oval patties.
- Heat oil in a large nonstick skillet over medium–high heat. Add patties to pan; cook 3 minutes on each side or until patties are browned and thoroughly heated.
- To prepare spread, combine avocado and next 5 ingredients (through salt), stirring well. Place 1 patty in each pita half. Spread about 2 tbsp. avocado spread over patty in each pita half; top with onions and greens.