Sweet Potato Falafel

By: Jenné Claiborne

Quick and adaptable — this falafel can be baked for an easy, lower-fat approach and makes a great protein-packed component in sandwiches and bowls.

Prep Time: 10 minutes • Cook Time: 35 minutes • Total Time: 45 minutes • Servings: 4

Ingredients

• 1 medium sweet potato, baked or steamed in the skin (about 1 cup)
• 14 oz can chickpeas, rinsed (about 1½ cups)
• ¼ tsp cayenne pepper
• ½ cup fresh parsley, minced
• 1 clove garlic, minced
• 1 tbsp ground cumin
• 2 tsp ground coriander (optional)
• 1 tsp sea salt
• ½ tsp freshly ground black pepper

Instructions

1. Preheat the oven to 350°F and line a baking sheet with parchment paper.
2. Place all ingredients in a food processor and pulse until combined. Avoid over-blending — the mixture should hold together but still have texture.
3. Use a cookie scoop or spoon (about 2 tablespoons) to form balls and place them on the prepared baking sheet.
4. Bake for 35 minutes or until the tops begin to crisp.
5. Allow the falafel to cool at least 10 minutes before serving.

Tempeh Tikka Masala

By: Jenné Claiborne

This version adds red kidney beans for extra bulk, but you can substitute a second package of tempeh if you prefer. It works well in an Instant Pot or on the stovetop.

Prep Time: 15 minutes • Cook Time: 15 minutes (Instant Pot) • Total Time: 30 minutes • Servings: 4

Ingredients

• 1 head cauliflower, cored and chopped
• 1 large sweet potato, cubed
• 3 tbsp oil (divided)
• 1 tsp turmeric powder
• 1 tsp smoked paprika
• 1 tsp ground coriander
• 1½ tsp garam masala
• 6 garlic cloves, minced
• 1 inch fresh ginger, minced
• ½ yellow onion, diced
• 1 red bell pepper, diced
• 1 28-oz can diced tomatoes
• ¼ cup coconut milk or coconut cream
• 1 cup plain, unsweetened non-dairy yogurt
• 1 package tempeh, cubed
• 1 can red kidney beans, drained and rinsed
• 1 tsp salt
• ⅓–½ tsp cayenne pepper
• Cilantro for garnish

Roasted Vegetables (for the dish)

Roast the cauliflower and sweet potato separately at 375°F after tossing each with 1 tbsp oil and a sprinkle of salt until tender, about 35–45 minutes.

Instant Pot Instructions

1. Turn the Instant Pot to sauté and add 1 tbsp oil. Toast the turmeric, paprika, coriander, and garam masala for about 15 seconds.
2. Add garlic and ginger; sauté 15–30 seconds. Add onion and pepper and cook until onions soften.
3. Stir in diced tomatoes, coconut milk, non-dairy yogurt, tempeh, beans, salt, and cayenne.
4. Cancel sauté, close the lid, and pressure cook for 12 minutes. Allow a natural release for at least 10 minutes, then release remaining steam and remove the lid.
5. Add the roasted vegetables and stir. Adjust seasoning if needed. Serve over rice with cilantro and an extra drizzle of non-dairy yogurt.

Stovetop Instructions

1. Warm 1 tbsp oil in a large pot over medium heat. Toast the spices for 15 seconds, then add garlic and ginger and sauté 15–30 seconds.
2. Add onion and pepper and cook until softened. Stir in diced tomatoes, coconut cream, non-dairy yogurt, tempeh, beans, and salt.
3. Bring to a low simmer, cover, and cook for 40 minutes. Stir in roasted vegetables and adjust seasoning before serving.

Spicy Cucumber Avocado Salad

Fresh, bright, and ready in minutes — this crisp salad pairs well with falafel or can be used as a topping for bowls and wraps.

Prep Time: 5 minutes • Total Time: 10 minutes • Servings: 4

Ingredients

• 2 large cucumbers, peeled, seeded, and diced (¾ cm cubes)
• 1 ripe avocado, diced
• ¼ cup red onion or shallot, minced
• ¼ cup fresh dill, chopped
• ½ tbsp apple cider vinegar, plus a splash if needed
• 1 tbsp lemon juice
• ¾ tsp sea salt
• ¼–½ tsp cayenne pepper (adjust to taste)

Instructions

1. Combine all ingredients in a large mixing bowl and stir well.
2. Taste and adjust with more salt, vinegar, or lemon juice if needed.

Roasted Green Vegetables

A simple mix of seasonal greens roasted until tender and slightly caramelized. Great for bowls, salads, or tacos.

Prep Time: 10 minutes • Cook Time: 30 minutes • Servings: 4

Ingredients

• 3 broccoli crowns, chopped
• 4 cups Brussels sprouts, halved or diced
• 1 large zucchini, sliced
• 2–3 cups mushrooms, sliced
• 2–3 tbsp oil
• ½–1 tsp sea salt
• 2 tsp fresh black pepper

Instructions

1. Preheat oven to 375°F.
2. Toss vegetables with oil, salt, and pepper in a large bowl.
3. Spread on a baking sheet and roast for about 30 minutes, until tender and slightly browned.

Quinoa & Brown Rice

A mixed grain base that pairs well with all the mains and salads in this plan.

Prep Time: 1 minute • Cook Time: 24 minutes (Instant Pot) • Servings: 4

Ingredients

• 1 cup quinoa
• 1 cup brown rice
• ½ tsp salt
• 1 tsp oil

Instant Pot Instructions

1. Turn the Instant Pot to sauté and toast the quinoa for about 3 minutes.
2. Add the brown rice, salt, and oil, stir to combine.
3. Seal and pressure cook for 24 minutes. Let natural release for 10 minutes, then quick release remaining pressure.

Creamy Tahini Dressing

Simple, creamy dressing to toss with kale or drizzle over bowls.

Prep Time: 1 minute • Cook Time: 3 minutes • Servings: Makes enough for several salads

Ingredients

• ¼ cup tahini
• 2 tbsp freshly squeezed lemon juice
• 1 small garlic clove, minced
• ½ tsp sea salt
• ½ cup water (adjust to desired consistency)

Instructions

1. Combine ingredients in a bowl and whisk until smooth, or place in a jar, seal, and shake until creamy.

Meal-Building Ideas

Buddha Bowl

• Sweet Potato Falafel, Spicy Cucumber Avocado Salad, brown rice & quinoa, arugula tossed with tahini dressing, topped with tahini and served with pita.
• Tempeh Tikka Masala over brown rice with massaged kale dressed in tahini.

Salad

• Sweet Potato Falafel and Cucumber Avocado Salad over massaged kale, topped with pumpkin seeds and a drizzle of tahini dressing.
• Roasted Green Vegetables with arugula, black beans, toasted walnuts, and tahini dressing.

Tacos or Wraps

• Tempeh Tikka Masala tacos topped with guacamole and fresh cilantro.
• Roasted Green Vegetable tacos with beans, guacamole, and salsa.

For a portable option, wrap Sweet Potato Falafel and Cucumber Avocado Salad in collard leaves with brown rice & quinoa and sliced tomato.