Vitamin, Protein, Vegan, Beyond Meat ## BLACK-EYED PEA AND BEET HUMMUS MAKES ABOUT 2 CUPS (240 ML) • SERVING SIZE: ¼ CUP (60 G) Hummus is one of the easiest-to-prepare vegan dips. This recipe gives it a rich, creamy texture and delicious flavors thanks to the combination of beets and black-eyed peas. 1 medium beet, scrubbed and finely grated 1 cup (235 ml) water ¼ cup (30 g) raw cashews, soaked for 1 hour or overnight and drained 2 Tbsp extra virgin olive oil, plus more for drizzling 2 Tbsp tahini 1 Tbsp freshly squeezed lemon juice 1 tsp ground cumin ½ tsp garlic powder ½ tsp ground cinnamon ½ tsp smoked paprika Pinch of cayenne pepper 3 Tbsp nonfat plain yogurt ½ cup (75 g) cooked and drained black-eyed peas 1 tsp nutritional yeast flakes 1 tsp dried parsley flakes 2 Tbsp chopped fresh cilantro 1. In a medium saucepan, combine the grated beet, water, and a pinch of salt. Bring to a simmer over medium-low heat and cook until the beets are tender and the water has evaporated, about 30 minutes. Set aside to cool slightly. 2. Place the cashews, 2 Tbsp of the olive oil, tahini, and lemon juice in a food processor. Pulse several times until smooth and combined. Add the cumin, garlic powder, cinnamon, smoked paprika, and cayenne and pulse until combined. 3. While the beet mixture cools, whisk together the yogurt, black-eyed peas, and nutritional yeast. Combine this with the beet mixture. Pour into a shallow bowl or small serving dish, and drizzle with additional olive oil and cilantro. Serve immediately. VARIATION For a richer dip, skip the black-eyed peas and use some cooked garbanzo beans, cooked mashed potatoes, cooked lentils, or cooked white beans in place of the black-eyed peas. Per serving: Calories 131, Total Fat 7 g, Saturated Fat 1 g, Sodium 20 mg, Total Carbs 13 g, Fiber 4 g, Sugars 5 g, Protein 5 g GLUTEN-FREE • NUT-FREE • VEGAN • DAIRY-FREE TIP To peel a beet, simply wash it with cold water and remove the beet's outer skin. #### CHEF TIP This dip is great served warm or at room temperature. It can be stored in an airtight container in the fridge for up to five days and served in small individual servings. The dip can also be stored in the fridge overnight and served cold the next day. You can make this dip up to four days ahead of time. Black-eyed Pea and Beet Hummus ## LENTIL AND ROSEMARY HUMMUS MAKES ABOUT 2 CUPS (240 ML) • SERVING SIZE: ¼ CUP (60 G) This recipe calls for both ground and whole rosemary leaves, which enhances the flavor of the dip. 1 cup (80 g) loosely packed chopped fresh rosemary leaves (about 8 sprigs) ¼ cup (15 g) chopped fresh parsley 1 Tbsp freshly squeezed lemon juice 2 Tbsp olive oil, plus more for drizzling 3 cups (705 ml) boiling water 1 cup (180 g) red lentils, picked over and rinsed 3 cloves garlic, peeled ¼ cup (60 g) tahini 1 tsp minced fresh rosemary 1 tsp ground cumin 1 tsp ground coriander 1 tsp sea salt ¼ tsp ground black pepper ¼ cup (60 ml) extra-virgin olive oil, for serving Pinch of cayenne pepper, for serving (optional) Pinch of sea salt, for serving 1. Combine the rosemary leaves, parsley, and lemon juice in a small food processor. Pulse until coarsely ground. Add the olive oil and pulse a few more times. Transfer the mixture to a medium bowl and set aside. 2. In a small saucepan, combine the boiling water, lentils, and garlic. Bring to a simmer over medium-high heat and cook for about 25 minutes. Drain any remaining water from the lentils, transfer the mixture to the food processor, and process until smooth. Add the tahini, ground rosemary, cumin, coriander, salt, pepper, and olive oil. Process until smooth. 3. Transfer the mixture to a serving dish and serve immediately, drizzled with extra-virgin olive oil and a pinch of cayenne pepper. GLUTEN-FREE • NUT-FREE • VEGAN • DAIRY-FREE #### CHEF TIP This recipe can be doubled and stored in the refrigerator for up to one week. Serve as a dip with crudités or pita chips. Lentil and Rosemary Hummus ## CASHEW "SALSA" MAKES ABOUT 2 CUPS (240 ML) • SERVING SIZE: 1½ CUPS (360 ML) Cashew salsa is a perfect dip for chips, tostadas, or anything else that is not dipped in a traditional salsa. It is especially great paired with crudités, chips, or a tortilla chip–based taco. Cashews are also great to use in sauces and stir-fries, and they give the dish a creamy and rich texture. ½ cup (80 g) chopped yellow bell peppers ½ cup (75 g) chopped red bell peppers 1 tsp freshly squeezed lime juice 1 clove garlic, minced 1 Tbsp freshly squeezed orange juice 1 Tbsp minced jalapeño chile pepper 1 tsp ground cumin 1 tsp chili powder ½ tsp ground cayenne pepper 1 tsp extra virgin olive oil, plus more for drizzling 1 tsp coconut sugar 1 Tbsp nutritional yeast flakes ½ tsp salt ½ cup (75 g) chopped red onion 2 Tbsp chopped fresh cilantro 1. Combine the bell peppers, lime juice, garlic, orange juice, jalapeño, cumin, chili powder, cayenne, olive oil, coconut sugar, nutritional yeast, and salt in a food processor. Pulse several times to combine. Transfer to a small bowl and refrigerate for 20 minutes. 2. Mix the red onion and cilantro in a small bowl. Drain the bell pepper mixture into the onion mixture and mix well to combine. Transfer the mixture to a serving dish and drizzle with additional olive oil. GLUTEN-FREE • NUT-FREE • VEGAN • DAIRY-FREE TIP To store this dip, first allow it to come to room temperature, then pour it into an airtight container. It can be stored in the fridge for up to one week. #### CHEF TIP This is a great dip to use as a filling for wraps or sandwiches as well. Simply add some shredded lettuce, or avocado slices or some tomatoes, for additional flavor. Cashew "Salsa" ## GREEN POTATO, ARTICHOKE, AND DILL SOUP SERVES 6 • PREP TIME: 15 MINUTES • COOK TIME: 55 MINUTES This light, flavorful soup is a refreshing and comforting choice for any dish or dish that requires a quick side option. This recipe contains a lot of healthy garlic and dill flavor, and will keep your tummy happy. 1 Tbsp coconut oil 4 cloves garlic, minced 3 cups (375 g) chopped white- or yellow-flesh potatoes 2 cups (500 g) frozen artichoke hearts 6 cups (1.4 L) vegetable broth 1 (15-oz [425-g]) can white cannellini beans, rinsed and drained 1 (15-oz [425-g]) can white navy beans, rinsed and drained 1 cup (180 g) shelled peas ¼ cup (30 g) finely chopped green onion ½ cup (60 g) finely chopped fresh dill 1 Tbsp lemon juice 2 tsp kosher salt 1 tsp freshly ground black pepper 1. In a large stockpot, melt the coconut oil over medium heat. Add the garlic and sauté for about 30 seconds, until slightly toasted but not burned. 2. Add the potatoes, artichoke hearts, vegetable broth, white cannellini beans, and white navy beans to the stockpot. Bring to a simmer over medium-high heat, then reduce the heat to low and cook for about 20 minutes. 3. Stir in the green peas, green onion, dill, lemon juice, salt, and pepper. Cook for another 15 minutes, stirring occasionally. Serve hot. GLUTEN-FREE • DAIRY-FREE TIP This soup works best with fresh