Cucumber Salad with Sour Cream or Yogurt MAKES: 4 servings TIME: 30 minutes, largely unattended If you use real garden cucumbers or the long, skinny “European” or “English” cucumbers, you can skip the salting (you may even be able to skip the seeding). But...
Vegetarian Cabbage Rolls Yields 10 cabbage rolls COST: $2.17 5 rolls (serves 2) Calories: 186 Fat: 7g Carbohydrates: 23g Protein: 9g Fiber: 5g Sugar: 15g Sodium: 493mg 6 ounces firm tofu 2 teaspoons olive oil 1 clove garlic, minced 1⁄2 red onion, chopped 1 cup crushed...
Tofu Sticks Serves 3 COST: $0.92 Per 4 sticks Calories: 258 Fat: 4.5g Carbohydrates: 38g Protein: 15g Fiber: 3g Sugar: 3g Sodium: 354mg 1⁄4 cup flour 1⁄3 cup soy milk 2 tablespoons lemon juice 1 cup finely ground bread crumbs 2 tablespoons dulse seaweed flakes 1...
Tofu Burgers Serves 8 COST: $0.75 Per 1 burger Calories: 195 Fat: 3g Carbohydrates: 32g Protein: 7g Fiber: 2g Sugar: 3g Sodium: 345mg 6 ounces firm tofu 6 tablespoons quick-cooking oats 2 tablespoons finely chopped onion 3 tablespoons Worcestershire sauce 1⁄8 teaspoon...
Tofu BBQ Sauce “Steaks” Serves 3 COST: $0.98 Per 10-oz. serving Calories: 240 Fat: 13g Carbohydrates: 19g Protein: 11g Fiber: 1g Sugar: 13g Sodium: 885mg 1⁄3 cup barbecue sauce 1⁄4 cup water 2 teaspoons balsamic vinegar 2 tablespoons soy sauce 1–2 tablespoons hot...
Three-Bean Cassoulet Three-Bean Cassoulet Serves 2 COST: $1.83 Per 11⁄2 cups Calories: 304 Fat: 1.5g Carbohydrates: 58g Protein: 21g Fiber: 13g Sugar: 16g Sodium: 819mg 1 clove garlic 4 ounces fresh snap beans 1 zucchini 1⁄3 cup chopped white onion 1 cup Romano beans...
The Easiest Black Bean Burger Recipe in the World Yields 6 patties COST: $0.75 Per 1 burger Calories: 155 Fat: 8g Carbohydrates: 21g Protein: 7g Fiber: 4g Sugar: 1.5g Sodium: 559mg 1 15-ounce can black beans, drained 3 tablespoons minced onions 1 teaspoon salt 11⁄2...
Tandoori Seitan Serves 6 COST: $1.26 Per 4-oz. serving Calories: 148 Fat: 6g Carbohydrates: 7g Protein: 16g Fiber: 2g Sugar: 3g Sodium: 238mg 2⁄3 cup soy yogurt 2 tablespoons lemon juice 11⁄2 tablespoons tandoori spice blend 1⁄2 teaspoon cumin 1⁄2 teaspoon garlic...
Spinach and Feta Pie Serves 8 COST: $2.27 Per 1 slice Calories: 397 Fat: 30g Carbohydrates: 20g Protein: 12g Fiber: 2g Sugar: 2g Sodium: 545mg 1 bunch fresh spinach (about 4 cups) 3 tablespoons olive oil 1 yellow onion, chopped 1 cup grated Swiss cheese 2 eggs 11⁄4...
Sesame Baked Tofu Serves 6 COST: $0.51 Per 4-oz. serving Calories: 93 Fat: 6g Carbohydrates: 3g Protein: 8g Fiber: 1g Sugar: 1g Sodium: 418mg 1⁄4 cup soy sauce (low sodium) 2 tablespoons sesame oil 3⁄4 teaspoon garlic powder 1⁄2 teaspoon ginger powder 2 blocks...
