A VEGAN

Thanksgiving
 A VEGAN
Thanksgiving
Welcome to the Physicians Committee’s
Plant-Based Thanksgiving Cookbook!

We are so excited to share our plant-powered Thanksgiving menu, which is packed with
delicious, healthful, and comforting dishes. You’ll find many traditional holiday favorites
that showcase the abundance of fresh fruits and vegetables that fall has to offer. These
dishes are rich in nutrients and packed with flavor that will have your guests reaching for
seconds.

Set the tone with flavorful fall-inspired appetizers including spiced sweet potato
hummus, creamy mushroom bisque, and arugula and pear salad. Looking for a special
appetizer that will wow your guests? Look no further than our smoky tomato-almond
“cheese” ball.

When it comes to the main course, fresh fall vegetables take center stage. Sun-dried
tomato lentil loaf, sweet potato shepherd’s pie, butternut squash mac and “cheese,”
autumn stew, and vegan apple sausage stuffing are all crowd-pleasing recipes.

Fill out your menu with colorful side dishes, including roasted Brussels sprouts with
apples, zesty cranberry sauce, crispy sage mashed sweet potatoes, maple dijon green
beans, and more.

Don’t forget dessert! Enjoy traditional favorites, like pumpkin pie, apple crisp, and
brownies, but with a plant-based twist.

Healthful, nourishing food is something we can all be thankful for this holiday season,
and we hope you enjoy these recipes.

Happy Thanksgiving!
The Physicians Committee

Note: All nutrition analyses are approximate. Calculated using Nutrition Data System for Research software.
Appetizers
Smoky Tomato-Almond “Cheese” Ball

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INGREDIENTS
Serves 6
2 cups almonds, soaked
1/3 cup sun-dried tomatoes
3 tablespoons freshly
squeezed lemon juice
2 tablespoons chickpea
miso or other mild miso
1 1/2 tablespoons natural
ketchup
2 teaspoons smoked
paprika
1 teaspoon fresh rosemary
leaves
1/2 teaspoon garlic powder
1/2 teaspoon sea salt
3 tablespoons finely
chopped raw or toasted
almonds or pumpkin seeds
for coating
1 to 2 tablespoons chopped
fresh chives for coating
1 pinch sea salt for coating
Smoky Tomato-Almond “Cheese”
Ball
Dreena Burton
This “cheese” ball makes a great appetizer for a
special occasion!
DIRECTIONS
1. In a food processor, pulse the almonds until crumbly.
Add the remaining cheese ball ingredients (excluding the
ingredients for the coating) and process until the mixture
becomes sticky and forms a mound on the blade. If the
mixture isn’t coming together, add 1 to 2 teaspoons of water,
as the almonds may be dry. Transfer to a container and
refrigerate for an hour.
2. Combine the coating ingredients on a sheet of parchment.
Form the cheese mixture into a ball with your hands (you can
lightly oil your hands to make it easier), and gently roll around the
parchment to pick up the coating. Return to the refrigerator in
a covered container until ready to use. Keep in the trefrigerator
for up to one week.
3. Sun-Dried Tomato Note: If using prepackaged sun-dried
tomatoes that are dry, reconstitute in a bowl of boiled water
for 5 to 10 minutes. Then drain and pat dry.
NUTRITION FACTS
Per serving (1/6 of recipe), Calories: 327, Protein: 12 g,
Carbohydrate: 17 g, Sugar: 5 g, Total Fat: 26 g, Calories
from Fat: 67%, Fiber: 8 g, Sodium: 559 mg
1
Arugula and Pear Salad

2
 Arugula and Pear Salad
Jason Wyrick
INGREDIENTS This recipe is simple, but full of flavor! You’ll enjoy the
Serves 2 sweet, clean crispness of the Asian pears coupled with the
6 tablespoons balsamic acidity of the balsamic glaze, the spiciness of the radishes,
vinegar and the robustness of the walnuts.
2 chopped pears
(Asian pears work best) DIRECTIONS
4 cups arugula 1. Over medium heat, simmer the balsamic vinegar until it
2 radishes, thinly sliced reduces by half, creating a glaze. Immediately spoon the glaze
2 tablespoons walnuts, over the pears and toss them.
chopped
2 tablespoons dried 2. Toss the arugula, radishes, walnuts, and dried cranberries
cranberries together, and then top with the balsamic pears and a very small
Salt, to taste sprinkle of coarse sea salt.

NUTRITION FACTS
Per serving (1/2 of recipe), Calories: 233, Protein: 3 g,
Carbohydrate: 46 g, Sugar: 32 g, Total Fat: 5 g, Calories
from Fat: 18.5%, Fiber: 7 g, Sodium: 26 mg

3
Creamy Mushroom Bisque

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INGREDIENTS
Serves 4
1 small onion, finely chopped
12 ounces mushrooms, sliced
2/3 cup old-fashioned oats
1/2 teaspoon dried thyme
1 bay leaf
5 cups low-sodium mushroom
broth
Freshly ground black pepper,
to taste
2 tablespoons dry sherry
2 teaspoons reduced-sodium
soy sauce
Salt, to taste
Dairy-free vegan parmesan
cheese substitute, to taste
(optional)
Creamy Mushroom Bisque
Bryanna Clark Grogan
A food processor turns this soup into a rich, creamy
treat with a delightful mushroom flavor.
DIRECTIONS
1. Steam-fry onion in a heavy nonstick skillet over medium heat
until soft but not browned, adding very small amounts of water
as needed to prevent sticking and burning. (Or place in a
microwavable dish, cover, and microwave on high for 3 minutes.)
2. Place broth, bay leaf, thyme, and oats in a medium saucepan.
Add onion and bring to a boil. Then reduce heat to low, cover,
and simmer for 20 minutes, or until oats are soft.
3. Meanwhile, steam-fry mushrooms in a large, heavy nonstick
skillet over high heat, adding a sprinkle of salt and very small
amounts of water as needed to prevent sticking and burning.
Cook until mushrooms release and reabsorb their liquid.
Remove from heat and set aside.

NUTRITION FACTS 4. When oats are soft, remove bay leaf and puree the soup until
Per serving (1/4 of recipe)
creamy with a hand-held blender or in batches in a blender or
Calories: 91
food processor. (Remove the middle part of the blender or food
Fat: 1.2 g
processor’s lid so hot air can escape. Cover the hole loosely with a
Calories from Fat: 11.7%
Protein: 4 g folded clean cloth while blending.)
Carbohydrate: 17.8 g
Sugar: 4.2 g 5. Return the soup to the pan and add mushrooms, soy sauce,
Fiber: 3.1 g sherry (if using), salt, black pepper, and vegan parmesan
Sodium: 567 mg substitute (if using). Serve hot.
Calcium: 26 mg
Iron: 2 mg
Vitamin C: 4.5 mg
Beta-Carotene: 751 mcg
Vitamin E: 0.4 mg

5
Spiced Sweet Potato Hummus

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 Spiced Sweet Potato Hummus
Dreena Burton
INGREDIENTS Cooked sweet potato lends creaminess and sweetness to a
Serves 4 punchy hummus seasoned with lime juice and spices.
One 15-ounce can kidney
beans
DIRECTIONS
One 15-ounce can chickpeas,
1. In a food processor, combine the kidney beans, chickpeas,
rinsed
sweet potato, salt, cinnamon, tahini, garlic, lime juice, 1/2
1 cup cooked and peeled
teaspoon of chili powder, and 1 tablespoon of water.
orange sweet potato
2 tablespoons tahini
2. Puree until smooth, gradually adding the remaining 2
1 teaspoon sea salt
tablespoons of water if needed to thin the hummus and
1/4 teaspoon cinnamon
scraping down the sides of the bowl as needed.
1 clove garlic, sliced
4 to 4 1/2 tablespoons freshly
3. Add the fresh cilantro or parsley (if using) and puree briefly to
squeezed lime juice
incorporate.
1/2 to 1 teaspoon chili powder
1 to 3 tablespoons water
4. Season with additional salt and the remaining 1/2 teaspoon
Fresh cilantro or parsley,
of chili powder, if desired.
to taste (optional)

NUTRITION FACTS
Per serving (1/4 of recipe), Calories: 275, Protein: 13 g,
Carbohydrate: 43 g, Sugar: 9 g, Total Fat: 7 g,
Calories from Fat: 21%, Fiber: 11 g, Sodium: 914 mg

7
Mains
Sweet Potato Shepherd’s Pie

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INGREDIENTS
Serves 5
2 tablespoons red wine
1 teaspoon dried thyme
1/2 teaspoon dried rosemary
1/2 teaspoon garlic powder
3 cups white button or cremini
mushrooms or 2 cups minced
cauliflower
1 cup finely chopped onions
1/2 cup finely chopped carrots
1/2 cup finely chopped celery
2 tablespoons whole-wheat
pastry flour
3 1/2 tablespoons tamari
1 teaspoon vegan
Worcestershire sauce
(optional)
2 tablespoons tomato paste
1 cup water
2 1/2 cups cooked lentils
1/2 to 2/3 cup frozen peas
2 cups cubed cooked sweet
potato
2 teaspoons reduced-sodium
tamari
1 teaspoon chopped fresh
thyme leaves
Few pinches of freshly grated
nutmeg
Freshly ground black pepper,
to taste
1/3 cup breadcrumbs
Pinch of sea salt
Sweet Potato Shepherd’s Pie
Dreena Burton
This delicious, nutritious twist on shepherd’s pie is made
from a base of lentils and mushrooms with savory
seasonings and crowned with a crisp sweet potato
topping.
DIRECTIONS
1. To make the filling: In a large pot over high heat, combine the
wine, thyme, rosemary, garlic powder, and mushrooms or
cauliflower. Cook for 7 to 8 minutes or until the mushrooms
release their juices and begin to reduce down.
2. Add the onions, carrots, and celery and cook for another 3 to
4 minutes. Add the flour, tamari, and Worcestershire sauce
(if using). Reduce the heat to medium-high for a few minutes
to cook out the raw flavor of the flour. Stir in the tomato paste
and add a few tablespoons of the water. As the mixture
thickens, add another 1/4 cup or so of the water. Stir.
3. As the mixture thickens again, add the lentils and the
remaining water and continue to stir. Let it thicken and bubble.
Then remove the pot from the heat. Stir in the peas.
4. Transfer the mixture to a baking dish.
5. To make the topping: Preheat the oven to 400 F. In a medium
bowl, mash the sweet potatoes with the tamari, thyme, nutmeg,
and pepper.
6. Smooth the sweet potatoes over the filling, using a spatula.
Sprinkle the breadcrumbs and salt on top.
7. Bake for 20 to 25 minutes, until browning around the edges
and bubbly.
9
Sweet Potato Shepherd’s Pie
Continued

DIRECTIONS
8. Let it sit for 5 minutes or so, then serve.

NUTRITION FACTS
Per serving (1/5 of recipe), Calories: 283, Protein: 16 g,
Carbohydrate: 54 g, Sugar: 10 g, Fat: 2 g, Calories from Fat: 5%,
Fiber: 12 g, Sodium: 845 mg

10
Butternut Squash Mac and “Cheese”

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INGREDIENTS
Serves 6
1 medium butternut squash
3 cups soy milk
2 tablespoons cornstarch
4 tablespoons nutritional
yeast
1 teaspoon ground mustard
1 teaspoon garlic powder
1 teaspoon smoked paprika
1 pound large elbow pasta,
uncooked
1/2 cup panko breadcrumbs
Dash of hot sauce (optional)
NUTRITION FACTS
Per serving (1/6 of recipe)
Calories: 485
Fat: 6.6 g
Saturated Fat: 0.98 g
Calories from Fat: 11.4%
Cholesterol: 0 mg
Protein: 22.4 g
Carbohydrate: 93.9 g
Sugar: 6 g
Fiber: 16.8 g
Sodium: 126 mg
Calcium: 268 mg
Iron: 6 mg
Vitamin C: 25.5 mg
Beta-Carotene: 7,679 mcg
Vitamin E: 2.8 mg
Butternut Squash Mac and
“Cheese”
Dora Stone
Butternut squash and nutritional yeast combine to give this
dish its cheesy taste!
DIRECTIONS
1. Cut the butternut squash into large pieces and remove the
seeds. Steam the butternut squash until tender. You can also
use an electric pressure cooker: Place on trivet and add 1 1/2
cups of water. Use the steaming setting for 10 minutes.
2. Once the butternut squash is cooked, scoop the flesh out of
the skin with a spoon. Reserve 2 cups for the sauce. Set aside
another cup of the squash and dice it.
3. To make the sauce, combine the 2 cups of just-cooked
butternut squash, soy milk, cornstarch, nutritional yeast,
ground mustard, garlic powder, and smoked paprika in a
blender. Process until smooth.
4. Bring a large pot of salted water to a boil and cook pasta
according to directions on the package.
5. Pour the sauce into a large pot set to low-medium heat. Stir
often. As soon as the sauce comes to a simmer, add the cooked
pasta and 1 cup of diced butternut squash. Mix to combine.
6. Place the macaroni and “cheese” into a 9-by-13-inch baking
dish and top with panko breadcrumbs. Place under the oven
broiler set to low for 5 minutes to brown the top of the dish.
Serve hot. Note: It may seem as though there’s a lot of sauce,
but the pasta will absorb the sauce as it cools.
12
Vegan Apple Sausage Stuffing

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INGREDIENTS
Serves 6
1 loaf or 7 cups French bread,
cut into large cubes
1 large carrot, chopped
2 celery stalks, chopped
1 yellow onion, chopped
8 ounces vegan apple sage
sausage, diced
1/4 cup roasted chestnuts,
chopped
1 teaspoon sage, chopped
1 flax egg (1 tablespoon ground
flax seed + 2 1/2 tablespoons
water)
1 cup soy milk, unsweetened
1 cup vegetable stock
Vegan Apple Sausage Stuffing
Dora Stone
This dish is sure to impress guests at fall and winter gatherings!
DIRECTIONS
1. Preheat oven to 375 F. Spread cubed bread on a sheet pan
and toast in oven, about 5 minutes. Set aside.
2. Puree carrot, onion, and celery in a blender or food
processor until it becomes a fine pulp. Set aside.
3. Set a large saute pan to medium heat and add the vegan
sausage. Cook sausage, stirring frequently until slightly brown,
about 5 to 7 minutes. Remove from pan and set aside.
4. Add vegetable puree to saute pan, reduce heat to low, and
cook until almost dry, about 7 minutes. Remove from pan and
set aside.

5. In a large bowl, combine sausage, vegetable puree, bread,

NUTRITION FACTS chestnuts, and chopped sage.
Per serving (1/6 of recipe)
Calories: 247 6. In a medium bowl, create the flax egg by combining 1
Fat: 6 g
tablespoon ground flax seed and 2 1/2 tablespoons of water.
Saturated Fat: 0.6 g
Let sit for 5 minutes. Add in vegetable stock, salt, and soy milk
Calories from Fat: 19.6%
and whisk well. Pour this over the bread mixture and fold to
Cholesterol: 0 mg
Protein: 16.8 g combine.
Carbohydrate: 34 g
Sugar: 6 g 7. Place mixture in an 8-by-12-inch baking dish and bake
Fiber: 4 g uncovered for 30 minutes, or until top is golden brown.
Sodium: 1,012 mg
Calcium: 114 mg
Iron: 7.1 mg
Vitamin C: 3.9 mg
Beta-Carotene: 999 mcg
Vitamin E: 1.3 mg
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Sun-Dried Tomato Lentil Loaf

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INGREDIENTS
Serves 4
1 onion, chopped
3 cloves garlic, chopped
1 1/2 cups water
1 teaspoon paprika
1/2 teaspoon freshly ground
pepper
1 teaspoon fresh thyme
3/4 cup green lentils
1/2 cup sun-dried tomatoes
1 tablespoon ground flax seed
(optional)
1 tablespoon balsamic
vinegar
1/2 teaspoon salt
NUTRITION FACTS
Per serving (1/4 of recipe)
Calories: 164
Protein: 11 g
Carbohydrate: 30 g
Sugar: 5 g
Total Fat: 0.6 g
Calories from Fat: 3%
Fiber: 17 g
Sodium: 451 mg
Sun-Dried Tomato Lentil Loaf
Jason Wyrick
Lentil loaves are a delicious alternative to meatloaf!
The sun-dried tomatoes add a tasty, caramelized flavor.
DIRECTIONS
1. In a large saucepan, over medium heat, saute the onion until
lightly browned. Add the garlic and saute for 2 more minutes.
Add the paprika, pepper, and thyme and stir. Add the water
and bring to a boil. Add the lentils and stir. Bring the water back
to a boil, cover the pot, reduce heat to low, and cook the lentils
for 20 to 25 minutes.
2. Add the sun-dried tomatoes, balsamic vinegar, and salt to
the lentil mixture and puree until coarsely ground with an
immersion stick blender or in a food processor. You want each
lentil to have been hit at least once by the blade, but not turned
into a puree.
3. For extra binding power, you can fold in a flax egg before
pressing the mixture into the loaf pan. To make a flax egg,
combine 1 tablespoon ground flax seed with 2 tablespoons
water. Let sit for 10 minutes untouched before adding to the
lentil mixture.
4. Line a small loaf pan with parchment paper. Press the lentil
mix into the loaf pan and cover with foil. Bake at 325 F for 30 to
40 minutes.
5. Uncover the lentil loaf once it comes out of the oven. Allow
the lentil loaf and pan to cool enough to safely handle. Using
a knife or spatula, separate the edge of the lentil loaf from the
parchment paper. Place a plate over the loaf pan and quickly
turn it over. Tap on the pan to help the loaf separate from the
pan. Gently remove the pan. Slice the lentil loaf.
16
Autumn Stew

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INGREDIENTS
Serves 4
1 1/2 cups water, divided
1 tablespoon reduced-sodium
soy sauce
1 onion, chopped
1 red bell pepper, seeded and
diced
4 cloves garlic, minced
1 butternut squash, about 1
pound
One 15-ounce can crushed
tomatoes
1 1/2 teaspoons dried oregano
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon black pepper
One 15-ounce can kidney
beans, undrained
One 15-ounce can corn,
undrained, or 2 cups
frozen corn
Autumn Stew
Jennifer Raymond, MS, RD
This colorful stew is a true celebration of autumn’s abundance.
DIRECTIONS
1. Heat 1/2 cup of water and soy sauce in a large pot.
2. Add onion, bell pepper, and garlic. Cook over medium heat
until onion is soft and most of the water has evaporated, about
5 minutes.
3. Peel squash, then cut it in half. Scoop out seeds and discard.
Cut squash into 1/2-inch cubes (you should have about 4 cups).
4. Add squash to cooked onions along with tomatoes, 1 cup
water, oregano, chili powder, cumin, and black pepper. Cover
and simmer until squash is just tender when pierced with a
fork, about 20 minutes.
5. Add kidney beans and corn and their liquids and cook 5
minutes longer.
6. For special occasions, serve it in a pumpkin that has been
hollowed out and baked until just tender.
NUTRITION FACTS
Per serving (1/4 cup), Calories: 226, Fat: 2.3 g,
Saturated Fat: 0.4 g, Calories from Fat: 8.6%, Cholesterol: 0 mg,
Protein: 10.5 g, Carbohydrate: 46 g, Sugar: 13 g, Fiber: 12 g,
Sodium: 607 mg, Calcium: 145 mg, Iron: 3.2 mg, Vitamin C:
70.7 mg, Beta-Carotene: 5,369 mcg, Vitamin E: 2.8 mg
18
Sides
Roasted Brussels Sprouts With Apples

20
 Roasted Brussels Sprouts With
Apples
INGREDIENTS Dora Stone
Serves 6
This dish showcases the flavors of autumn with Brussels
2 pounds Brussels sprouts,
sprouts, apples, maple syrup, and thyme!
washed, ends trimmed
2/3 cup Gala apple, diced
DIRECTIONS
1/4 cup walnuts, toasted
1. Preheat oven to 425 F. Line a sheet tray with parchment
1 teaspoon whole-grain
paper. Cut Brussels sprouts in half and season with salt and
mustard
pepper. Place cut-side down on the parchment sheet. Bake for
2 tablespoons lemon juice,
15 to 20 minutes or until the Brussels sprouts are tender and
freshly squeezed
golden brown.
2 tablespoons unsweetened
applesauce
2. While the Brussels sprouts are cooking, combine the
2 teaspoons maple syrup
mustard, lemon juice, applesauce, maple syrup, and thyme in
1 teaspoon fresh thyme,
a small bowl to make the dressing. Whisk to combine. Season
chopped
with salt and pepper to taste.
Salt, to taste
Pepper, to taste
3. Remove the Brussels sprouts from the oven and let cool
slightly. In a large bowl, combine the Brussels sprouts, walnuts,
and diced apples and toss them with the dressing. Serve warm.

NUTRITION FACTS
Per serving (1/6 of recipe), Calories: 106, Fat: 4 g, Saturated Fat:
0.47 g, Calories from Fat: 31.9%, Cholesterol: 0 mg, Protein: 4.9
g, Carbohydrate: 16.4 g, Sugar: 6.3 g, Fiber: 5 g, Sodium: 44 mg,
Calcium: 67 mg, Iron: 2.1 mg, Vitamin C: 102.3 mg,
Beta-Carotene: 755 mcg, Vitamin E: 0.78 mg

21
Crispy Sage Mashed Sweet Potatoes

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INGREDIENTS
Serves 2
1 sweet potato, baked
1/4 teaspoon salt
1/2 teaspoon cracked black
pepper
6 to 8 sage leaves, chopped
Crispy Sage Mashed Sweet
Potatoes
Jason Wyrick
Sweet potatoes, particularly white sweet potatoes, make for a
creamy texture when cooked and mashed. The sage in this
recipe offsets the sweetness of the potatoes.
DIRECTIONS
1. Wrap the sweet potato in foil. Bake at 450 F for 45 minutes.
Mash the sweet potato with the salt and black pepper.
2. In a small pan over medium heat, toast the sage leaves
until they start to get crispy. Sprinkle the sage over the mashed
sweet potatoes.
NUTRITION FACTS
Per serving (1/2 of recipe), Calories: 112, Protein: 2 g,
Carbohydrate: 26 g, Sugar: 5 g, Total Fat: 0.1 g, Calories
from Fat: 0.8%, Fiber: 4 g, Sodium: 342 mg
23
Mashed Potatoes

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INGREDIENTS
Serves 4
2 pounds potatoes, russet or
Yukon Gold, cut into 1-inch
cubes
1 medium onion, diced
1/3 cup low-sodium vegetable
broth
4 cloves garlic, finely chopped
1 cup unsweetened soy milk
or nondairy milk of choice
3 tablespoons nutritional
yeast
1 tablespoon chives, finely
diced
1/2 teaspoon pepper or to
taste
Salt, to taste
1/2 teaspoon paprika
Mashed Potatoes
Maggie Neola
These creamy mashed potatoes are a perfect holiday side dish!
DIRECTIONS
1. Add potatoes to a large pot and fill with water until potatoes
are submerged. Cook over high heat until water comes to a
boil. Then bring heat to medium-low so that the water simmers
for 20 to 25 minutes or until potatoes start to break apart. Put
potatoes in colander to remove water, and then put the
potatoes back in the pot. Add nondairy milk to potatoes and
mash or puree with a hand mixer or immersion stick until
creamy.
2. Place onions in a preheated skillet. Cook over medium-low
heat for 3 minutes, constantly stirring so that the onion begins
to turn golden. Cook an additional 6 minutes to soften the
onions with the broth and garlic stirring occasionally.
3. Transfer skillet items into creamed potatoes and thoroughly
stir in the nutritional yeast, chives, salt, and pepper. Add
additional chives, pepper, and salt to taste. Transfer to serving
bowl and sprinkle with paprika. Serve immediately.
NUTRITION FACTS
Per serving (1/4 of recipe), Calories: 232, Fat: 1.6 g,
Saturated Fat: 0.3 g, Calories from Fat: 6%, Cholesterol: 0 mg,
Protein: 9.6 g, Carbohydrate: 48 g, Sugar: 3.8 g, Fiber: 8.3 g,
Sodium: 87 mg, Calcium: 142 mg, Iron: 4.5 mg, Vitamin C:
31 mg, Beta-Carotene: 147 mcg, Vitamin E: 0.4 mcg
25
Mushroom Gravy

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INGREDIENTS
Makes about 1 3/4 cups
1/2 yellow onion, diced
2 cups sliced crimini
mushrooms (white button
mushrooms can be
substituted)
1/8 teaspoon salt
1/4 teaspoon freshly ground
pepper
2 cloves garlic, minced
1/2 teaspoon fresh thyme or
oregano
1 1/2 tablespoons whole-
wheat flour (whole-wheat
pastry flour works best)
Water (at least 1/2 cup)
Mushroom Gravy
Jason Wyrick
This gravy is the perfect topping for mashed potatoes or lentil
loaf!
DIRECTIONS
1. Over medium-high heat, saute the onion until it just turns
brown. Add the mushrooms and continue sauteing these
ingredients until the mushrooms brown and release some of
their water. Reduce the heat to medium.
2. Add the salt, pepper, garlic, and thyme or oregano, sauteing
for another minute. Add the whole-wheat flour and gently stir
the ingredients for about 1 minute. Slowly add the water, about
1/4 cup at a time. Stir and make sure the flour incorporates
with the water before adding the next batch.
3. Continue doing this until you get a consistency that looks
just slightly thinner than you want for the finished gravy. The
gravy will thicken when it comes off the heat, so if you cook it to
what looks like the right consistency, it will become thicker than
desired once it’s off the burner. For a smooth gravy, add about
2 tablespoons more water and puree the gravy once it is done
cooking.
NUTRITION FACTS
Per Serving (1 3/4 cups), Calories: 104, Protein: 6 g,
Carbohydrate: 18 g, Sugar: 5 g, Total Fat: 0.6 g, Calories
from Fat: 5%, Fiber: 2 g, Sodium: 283 mg
27
Zesty Cranberry Sauce

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INGREDIENTS
Serves 8
2 cups fresh or frozen
cranberries
1/2 cup orange juice
concentrate
2 ripe pears, finely chopped
1 medium apple, finely
chopped
1/4 teaspoon cinnamon
1 teaspoon grated orange peel
1/2 cup raw sugar or other
sweetener, to taste
Zesty Cranberry Sauce
Jennifer Raymond, MS, RD
A unique twist on classic cranberry sauce!
DIRECTIONS
1. Combine cranberries, orange juice concentrate, pears, apple,
cinnamon, and orange peel in a saucepan and bring to a
simmer over medium heat. Continue cooking, uncovered, until
cranberry skins pop and mixture is thickened slightly, about 10
minutes.
NUTRITION FACTS
Per serving (1/8 of recipe), Calories: 121, Fat: 0.3 g,
Saturated Fat: 0 g, Calories from Fat: 2.4%, Cholesterol: 0 mg,
Protein: 0.7 g, Carbohydrate: 30.6 g, Sugar: 25.8 g, Fiber: 2.9 g,
Sodium: 6 mg, Calcium: 24 mg, Iron: 0.5 mg, Vitamin C: 30.4 mg,
Beta-Carotene: 33 mcg, Vitamin E: 0.3 mg
29
Garlic Mushrooms

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INGREDIENTS
Serves 6
1 cup vegetable broth
Two 8-ounce containers
mushrooms, quartered
4 cloves garlic, thinly sliced
1 teaspoon smoked paprika
1/4 teaspoon crushed red
pepper
2 tablespoons dry sherry or
sherry vinegar
Kosher or sea salt, to taste
Black pepper, to taste
1/2 cup finely chopped fresh
parsley
Garlic Mushrooms
Robyn Webb
Looking for a small plate to serve at your next party?
These mushrooms make a great dish!
DIRECTIONS
1. Heat 1/4 cup broth in a large skillet over medium heat. Add
the mushrooms and cook for 2 minutes without stirring.
2. Stir and cook for about 5 minutes, until mushrooms begin
to brown. Add the garlic, paprika, and red pepper. Cook for 2
minutes.
3. Add the sherry and cook until it evaporates.
4. Add the remaining 3/4 cup broth and season with salt and
black pepper. Bring to a boil, lower heat, and simmer for 3
minutes.
5. Pour the mixture into a bowl and sprinkle with parsley.
NUTRITION FACTS
Per serving (1/6 of recipe), Calories: 30, Fat: 0.4 g,
Saturated Fat: 0 g, Calories from Fat: 9.7%, Cholesterol: 0 mg,
Protein: 1.5 g, Carbohydrate: 5.1 g, Sugar: 0.8 g, Fiber: 1.5 g,
Sodium: 309 mg, Calcium: 16 mg, Iron: 1.4 mg,
Vitamin C: 9.6 mg, Beta-Carotene: 409 mcg, Vitamin E: 0.2 mg
31
Lemony Roasted Cauliflower

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INGREDIENTS
Serves 3
3 to 4 tablespoons lemon juice
1/2 tablespoon tahini
1/4 teaspoon smoked
paprika
4 1/2 to 5 cups cauliflower
florets
1/4 teaspoon sea salt
Freshly ground black pepper,
to taste (optional)
Lemony Roasted Cauliflower
Dreena Burton
Roasted cauliflower gets a puckery pop with lemon juice and a
background note of smoked paprika.
DIRECTIONS
1. Preheat the oven to 450 F. Line a baking sheet with
parchment paper.
2. In a large bowl, whisk together the lemon juice, tahini, and
smoked paprika. Add the cauliflower and toss to coat.
3. Transfer the cauliflower to the prepared baking sheet,
scraping all of the lemon sauce over the cauliflower. Sprinkle
with the salt.
4. Bake for 25 to 30 minutes, stirring a couple of times, until
golden. (Larger pieces will take longer to cook.)
5. Remove, season with salt and pepper (if using) to taste, and
serve.
NUTRITION FACTS
Per serving (1/3 of recipe), Calories: 51, Fat: 2 g, Calories from
Fat: 33%, Protein: 3 g, Carbohydrate: 7 g, Sugar: 3 g, Fiber: 4 g,
Sodium: 368 mg
33
Maple Dijon Green Beans

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INGREDIENTS
Serves 3
1/2 to 3/4 pound green beans,
ends trimmed
1 tablespoon nutritional yeast
1 teaspoon dijon mustard
1 tablespoon apple cider
vinegar
2 teaspoons coconut nectar or
pure maple syrup
Rounded 1/4 teaspoon sea
salt
Freshly ground black pepper,
to taste (optional)
Maple Dijon Green Beans
Dreena Burton
These beans are fresh and vibrant, and if you have leftovers,
they’ll develop a lovely pickled flavor.
DIRECTIONS
1. Place a large pot of water over high heat, and bring to a boil.
2. Add the green beans and cook for 2 to 3 minutes. Run the
beans under cold water to stop the cooking process. Drain the
beans and pat dry, if needed.
3. In a large bowl, combine the yeast, mustard, vinegar,
nectar or syrup, salt, and pepper (if using). Whisk until
thoroughly combined.
4. Add the green beans, and toss to coat thoroughly. Let sit for
30 minutes, then serve.
NUTRITION FACTS
Per serving (1/3 of recipe), Calories: 47, Fat: 0.4 g, Calories from
Fat: 8%, Protein: 3 g, Carbohydrate: 9 g, Sugar: 4 g, Fiber: 3 g,
Sodium: 335 mg
35
Easy Cornbread Muffins

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 Easy Cornbread Muffins
Mary McDougall
INGREDIENTS These muffins are a great complement to our hearty stew. If
Serves 18 you have leftover apple juice concentrate, you can use it to
2 cups cornmeal make the apple juice in this recipe.
2 cups oat bran
4 teaspoons baking powder DIRECTIONS
2 cups unsweetened apple 1. Sift cornmeal, oat bran, and baking powder together.
juice
2. Add apple juice and stir until just mixed.

3. Spoon the batter into 18 nonstick muffin cups and bake for
30 minutes, or until lightly browned.

NUTRITION FACTS
Per serving (1 muffin), Calories: 95, Fat: 1 g,
Saturated Fat: 0.2 g, Calories from Fat: 9.3%, Cholesterol: 0 mg,
Protein: 3.1 g, Carbohydrate: 22.3 g, Sugar: 3 g, Fiber: 2.2 g,
Sodium: 110 mg, Calcium: 69 mg, Iron: 1.4 mg, Vitamin C:
0.3 mg, Beta-Carotene: 15 mcg, Vitamin E: 0.1 mg

37
Desserts
Apple Crisp

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INGREDIENTS
Serves 4
4 green apples, peeled and
cored
3 tablespoons lemon juice
1 tablespoon sugar
1 teaspoon cinnamon
1 1/2 cups quick-cooking oats
3/4 cup walnuts, finely
chopped
1/3 cup maple syrup
1 teaspoon vanilla extract
1/4 teaspoon salt
Apple Crisp
Jennifer Raymond, MS, RD
Choose a tart variety of apple, such as Pippin or Granny Smith,
for an especially tasty dessert.
DIRECTIONS
1. Slice apples thinly and spread in a 9-inch-by-9-inch baking
dish. Sprinkle with lemon juice, sugar, and cinnamon. Preheat
oven to 350 F.
2. Combine oats, walnuts, maple syrup, vanilla, and salt in a
bowl.
3. Stir to mix, and then spread evenly over apples.
4. Bake until apples are tender when pierced with a knife, about
35 minutes. Let stand 5 to 10 minutes before serving.
NUTRITION FACTS
Per serving (1/4 of crisp), Calories: 182, Fat: 7.3 g,
Saturated Fat: 0.8 g, Calories from Fat: 36.2%,
Cholesterol: 0 mg, Protein: 3.8 g, Carbohydrate: 27.6 g,
Sugar: 14.9 g, Fiber: 2.9 g, Sodium: 70 mg, Calcium: 33 mg,
Iron: 1.1 mg, Vitamin C: 3.7 mg, Beta-Carotene: 11 mcg,
Vitamin E: 0.2 mg
40
Pumpkin Pie

41
 Pumpkin Pie
Maggie Neola
INGREDIENTS Finish your meal with this delicious pumpkin pie!
Serves 8
1/2 cup soft or silken tofu
DIRECTIONS
1 1/2 cups cashew or nondairy
1. Bring oven temperature to 350 F.
milk of choice
2 tablespoons cornstarch
2. Cut parchment paper to size to line the bottom of a 9-inch
1 teaspoon vanilla extract
pie dish.
2 cups canned pumpkin puree
1/2 cup whole-wheat pastry
3. Put tofu, cashew milk, cornstarch, and vanilla into a large
flour
blender or food processor and blend until smooth and uniform.
2 teaspoons baking powder
Add pumpkin, flour, baking powder, sugar, salt, and spices.
1/2 cup brown sugar
Puree for another minute until everything is evenly mixed in,
1/4 teaspoon salt
scraping down the sides as needed when the blades are not
2 teaspoons cinnamon
running.
1/2 teaspoon nutmeg
1/2 teaspoon ground ginger
4. Pour filling into the prepared pie dish and smooth out with a
1/2 teaspoon ground
rubber spatula if needed so that the mixture is level. Bake pie
cardamom
uncovered for about 1 hour or until you can stick a toothpick in
Nondairy whipped cream
it without the pie sticking to it. Cool pie to room temperature.
(optional)
Cover and place in fridge until firm or a minimum of 4 hours.

5. Slice pie into 8 wedges and serve. For a more traditional end
product, top with a dollop of nondairy whipped cream and a
pinch of cinnamon.

NUTRITION FACTS
Per serving (1/8 of recipe), Calories: 120, Fat: 1.4 g, Saturated
Fat: 0.3 g, Calories from Fat: 9.7%, Cholesterol: 0 mg,
Protein: 2.8 g, Carbohydrate: 25 g, Sugar: 12.5 g, Fiber: 2.5 g,
Sodium: 231 mg, Calcium: 202 mg, Vitamin C: 2.7 mg,
Beta-Carotene: 5721 mcg, Vitamin E: 2.6 mg

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Pumpkin Smoothie

43
 Pumpkin Smoothie
Mary Ohno
INGREDIENTS Pumpkin is a wonderful source of vitamin A and beta-carotene,
Serves 6 making it a tasty and healthy addition to your diet.
One 15-ounce can pumpkin
puree
DIRECTIONS
2 cups plant milk of your
1. Combine all ingredients in blender.
choice, or to taste
2 cups ice 2. Blend for 1 to 2 minutes until everything is incorporated.
2 tablespoons maple syrup, or
to taste
NUTRITION FACTS
1 tablespoon vanilla extract,
Per serving (1 cup), Calories: 95, Fat: 1.7 g, Saturated Fat: 0.4 g,
or to taste
Calories from Fat: 14.5%, Cholesterol: 0 mg, Protein: 3.7 g,
1 tablespoon pumpkin pie
Carbohydrate:16.8 g, Sugar: 8.7 g, Fiber: 3.1 g,
spice, or a combination of
Sodium: 51 mg, Calcium: 129 mg, Vitamin C: 3.4 mg,
cinnamon, nutmeg, and Beta-Carotene: 4,920 mcg, Vitamin E: 1.9 mg
allspice

44
Raspberry Fudgy Brownies

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 Raspberry Fudgy Brownies
Christine Waltermyer
INGREDIENTS A brownie made with beans? You bet! The beans add fiber,
Serves 16 calcium, and protein, making these brownies a nutritious
Two 15-ounce cans indulgence.
low-sodium black beans,
drained and rinsed
DIRECTIONS
1 cup pitted dates
1. Preheat the oven to 350 F. Line an 8-inch-by-8-inch baking
1 cup all-fruit raspberry jam
pan with parchment paper.
2 teaspoon pure vanilla
extract
2. Combine the black beans, dates, jam, and vanilla in a food
1/4 cup plus 2 tablespoons
processor.
whole-wheat pastry flour
1 cup unsweetened cocoa
3. Blend until smooth.
powder
1/4 teaspoon sea salt
4. Add the flour, cocoa powder, and sea salt and blend again.
Mini chocolate chips or 1/2
cup raspberry all-fruit jam, for
5. Pour into the prepared pan and smooth the top with moist
1/2 cup topping (optional)
hands. If desired, sprinkle evenly with chocolate chips or spread
with the raspberry jam.

6. Bake for 30 minutes. Remove from the oven and cool

completely. Use the parchment paper to lift the brownies out
of the pan. Cut into 16 squares. Refrigerate for up to 1 week,
stored in a covered container.

NUTRITION FACTS
Per serving (1/16 of recipe), Calories: 136, Protein: 5 g,
Carbohydrate: 30 g, Sugar: 14 g, Fat: 1 g, Calories from Fat: 7%,
Fiber: 7 g, Sodium: 110 mg

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Hungry for more?
Check out hundreds of plant-based recipes
at the Physicians Committee recipe page!

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