Whole-foods plant-based dishes that are quick & easy

Here are two quick and easy recipes from the collection of whole-foods, plant-based dishes in The China Study Cookbook, by LeAnne Campbell (BenBella Books).

Quick Three-Bean Soup

Preparation time: 10 minutes | Cooking time: 50 minutes

Makes 3 quarts

1 medium onion, diced

4 cloves garlic, minced

1 15-ounce can black beans, rinsed and drained

1 15-ounce can red kidney beans, rinsed and drained

1 15-ounce can chickpeas, rinsed and drained

1 14-ounce can crushed tomatoes

1 16-ounce package frozen mixed vegetables

2 cups reduced-sodium vegetable broth

1 teaspoon chili powder

1 teaspoon black pepper

1 heaping tablespoon dried parsley

1 | In a large soup pot, sauté onion and garlic in ¼ cup of water over medium-high heat until onion is slightly transparent.

2 | Add remaining ingredients. Cover and cook on medium-low heat for 45 minutes.

Tips

For variety, leafy greens like kale or chard and seasonal vegetables like zucchini,

carrots, green beans, and corn are especially good in this recipe as a substitution

for the frozen vegetables.

This soup goes perfectly with Fiesta Corn Bread (in full cookbook).

 _____________

Nutty Noodles with Vegetables

Preparation time: 25 minutes | Cooking time: 25 minutes

Makes 4 servings

1 onion, sliced

½ red bell pepper, seeded and diced

½ green bell pepper, seeded and diced

2 jalapeno peppers, seeded and diced

2 cups chopped broccoli

1 large carrot, cut in thin strips

¼ cup chopped fresh basil

2 tablespoons sesame seeds

1 pound whole wheat spaghetti or other pasta, cooked

½ cup low-fat chunky peanut butter

¼ cup light tamari or soy sauce

2 tablespoons rice vinegar

2 tablespoons fresh ginger, minced

2 cloves garlic, minced

2 tablespoons sweetener (dry or wet)

3 green onions, sliced

1 cucumber, diced

Sea salt to taste

1 | Heat ¼ cup water over medium-high heat in a large saucepan. Add onion, peppers,

broccoli, carrot, basil, and sesame seeds. Cover and cook for 5–10 minutes.

2 | Remove cover and cook for an additional 5 minutes, until most of the water has

evaporated. Stir in pasta. Set aside, but keep warm.

3 | In separate saucepan, add peanut butter, tamari, rice vinegar, ginger, garlic, and

sweetener. Cook over medium heat, stirring constantly, until mixture is smooth. Pour

over noodles.

4 | Top with green onions and cucumbers. Season with salt.

Tips

Different vegetables can be added to or removed from this recipe. Snow peas and cauliflower are both great substitutes for broccoli.

To make beautiful and easy julienne strips of carrot, use a vegetable peeler or

julienne peeler.