Easy, Affordable & Healthy Vegan Recipes - Cooking For Peanuts
Discover delectable vegan recipes curated by a Registered Dietitian Nutritionist to enhance your healthspan. Easy, healthy, budget-friendly.| Cooking For Peanuts
Discover delectable vegan recipes curated by a Registered Dietitian Nutritionist to enhance your healthspan. Easy, healthy, budget-friendly.| Cooking For Peanuts
Is tofu healthy? The truth about soy isoflavones. Soy is everywhere—tofu, soy milk, and more- and is surrounded by myths. Does it affect hormones, cancer risk, thyroid health, or men differently? In this post, a Registered Dietitian separates fact from fiction with the science on soy. (Soy Myths PDF linked below.) 🐁 Where the Soy […] The post Is Tofu Healthy? The Truth About Soy! appeared first on Cooking For Peanuts.| Cooking For Peanuts
Chia pudding gets a protein and fiber boost with this Blended Chia Pudding with Zucchini and plant-based Greek-style yogurt. Naturally sweet, rich, and satisfying, fueling your body while tasting indulgent. Created by a Registered Dietitian. For more high-protein chia pudding recipes, check out my Chia Pudding Recipes page. 👩🏼🌾 Ingredients & Health Benefits Below are […] The post Blended Chia Pudding with Zucchini appeared first on Cooking For Peanuts.| Cooking For Peanuts
Creamy White Beans with 30G protein is a plant-based meal that’s filling and satisfying, without weighing you down. White beans simmer in a rich tofu-miso sauce, delivering serious flavor and 19 grams of fiber per serving. Ready in just 15 minutes and ideal for meal prep, it’s an easy vegan dinner you can make once […] The post Creamy White Beans Recipe (High-Protein) appeared first on Cooking For Peanuts.| Cooking For Peanuts
High-Protein Greek Green Goddess Dip, created by a Registered Dietitian. Packed with plant protein and fiber from edamame and peas, blended with fresh herbs, lemon, garlic, and capers for bold flavor, plus yogurt or silken tofu for a smooth, rich texture—this dip is great for weight management and meeting protein needs. Make your least favorite […] The post Greek Green Goddess Dip (High-Protein) appeared first on Cooking For Peanuts.| Cooking For Peanuts
This 4-Ingredient Gluten-Free Zucchini Bread is high-protein, healthy, and naturally sweetened with dates. Each slice delivers 11 grams of protein, 153 mg of calcium, 5 grams of fiber, and 130 calories. As a Registered Dietitian, I create recipes that taste amazing while delivering real health benefits. (Oil-free, dairy-free.) I specialize in making dairy-free, diabetic-friendly, high-protein […] The post Gluten-Free Healthy Zucchini Bread (4-Ingredients, High-Protein) appeared first on Coo...| Cooking For Peanuts
Creamy Cucumber Tofu Salad combines crispy tofu, refreshing cucumber, grated carrot, quinoa, and edamame for 30 g of plant protein per serving—all without oil. Nutrient‑dense and fiber‑rich, it’s perfect for meal prep or a quick weeknight dinner. Created by a Registered Dietitian. If high-protein creamy salads are your thing, you might also enjoy this high-protein […] The post Creamy Cucumber Tofu Salad (High-Protein) appeared first on Cooking For Peanuts.| Cooking For Peanuts
This hydrating Vegan Watermelon Salad with Mint combines juicy watermelon, sweet blueberries, and a hint of spice, all topped with crumbled dairy-free feta for a savory, protein-rich twist. Fresh mint and lime brighten every bite. Did you know that watermelon helps protect your skin from UV rays naturally? A refreshing, no-cook dish created by a […] The post Vegan Watermelon Salad with Mint Leaves appeared first on Cooking For Peanuts.| Cooking For Peanuts
This oil-free fresh Herb Dressing is bursting with fresh flavor from basil, parsley, and lemon, balanced by savory miso, a hint of garlic, and a touch of natural sweetness. It's creamy, tangy, and packed with nutrients—perfect for brightening up any grain bowl or salad. Created by a Registered Dietitian for maximum flavor. For more healthy […] The post Fresh Herb Dressing (Oil-Free) appeared first on Cooking For Peanuts.| Cooking For Peanuts
This Protein Barley Salad is a marinated, meal-prep staple made with beans, lentils, and barley tossed in an oil-free herb dressing. High in fiber and plant protein, it helps lower cholesterol and blood sugar while supporting weight goals. Created by a Registered Dietitian for maximum flavor and function. Why barley? Pearled barley is rich in […] The post Protein Barley Salad appeared first on Cooking For Peanuts.| Cooking For Peanuts
If you’re looking for a flavorful, dairy-free cheese alternative that’s high in protein and easy to make, this Oil-Free Tofu Feta in Brine is a must-try. It’s tangy, savory, and soaks up flavor just like traditional feta, without the oil or dairy. Created by a Registered Dietitian. Made with simple ingredients like lemon juice, vinegar, […] The post Oil-Free Tofu Feta in Brine (High-Protein) appeared first on Cooking For Peanuts.| Cooking For Peanuts
The Breakfast of Champions—Dairy-Free and Dietitian-Approved. This Oats with Chia Seeds & Yogurt recipe is the perfect balance of protein, fiber, and healthy fats to keep your blood sugar steady, support heart and bone health, and make it easier to maintain a healthy weight. It’s a simple, filling breakfast that tastes good and helps you […] The post Oats with Chia Seeds & Yogurt (High-Protein) appeared first on Cooking For Peanuts.| Cooking For Peanuts
Gluten-Free Quinoa Spinach Wraps (Tortillas) are packed with plant protein, fiber, and antioxidants—no cardboard flavor here. Just bold, satisfying bites. You’ll get your greens, crave your next one, and feel good after eating it. Created by a Registered Dietitian Nutritionist for maximum flavor and nutrition. These vibrant green quinoa wraps are easy to make. Flavored […] The post Quinoa Spinach Wraps (Tortillas) appeared first on Cooking For Peanuts.| Cooking For Peanuts
This one-pot Lentil Quinoa Rice with Kale recipe, created by a Registered Dietitian, is simple, balanced, and convenient. Lentils and quinoa add fiber and protein to rice, while kale provides nutrient-rich greens. White rice is used for its lower arsenic content compared to brown rice. This approach maintains nutrition while helping reduce dietary arsenic exposure. […] The post Lentil Quinoa Rice with Kale (Stovetop or Rice Cooker) appeared first on Cooking For Peanuts.| Cooking For Peanuts
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Vegan high-protein Stuffed Sweet Potatoes with crispy roasted chickpeas and tempeh, kale, & creamy tahini dressing. Healthy, budget-friendly.| Cooking For Peanuts
Easy Healthy Sweet Potato recipes with budget ingredients. Quick, vegan, and delicious. Packed with plant-based protein. Meal-prep friendly.| Cooking For Peanuts
These Tofu Steaks in Chipotle Sauce are incredibly flavorful and packed with plant-based protein. Mayo-free, healthy, quick, and easy! Vegan.| Cooking For Peanuts
This Vegan Banana Bread is a complete, healthy, and naturally sweetened breakfast. Each slice delivers 25 grams of protein, 110 mg calcium, 80 mg magnesium, and 210 mg phosphorus–minerals that support strong bones. As a Registered Dietitian, I create recipes that taste amazing while delivering real health benefits. (Oil-free, gluten-free, dairy-free.) I specialize in making […] The post Vegan Protein Banana Bread (Bone Healthy) appeared first on Cooking For Peanuts.| Cooking For Peanuts
This Oil-Free Artichoke Salad Dressing is full of flavor and easy to make. With artichoke hearts, hemp seeds, Dijon, and spices, it’s a healthy, creamy option for any salad, created by a Registered Dietitian. This heart-healthy dressing pairs well with my High-Protein Kale Orzo Pasta Salad, cooked greens, or any leafy green salad. For more […] The post Oil-Free Artichoke Salad Dressing Recipe appeared first on Cooking For Peanuts.| Cooking For Peanuts
This Beetroot Salad with Yogurt is dairy-free and protein-packed, featuring vegan Greek-style yogurt to keep you satisfied and beets to support heart health and boost longevity—created by a Registered Dietitian Nutritionist. This vibrant salad is light and creamy, featuring cooked beets for lower oxalate levels and maximum nutrition. It combines earthy beetroot with a tangy, […] The post Beetroot Salad with Yogurt (High-Protein) appeared first on Cooking For Peanuts.| Cooking For Peanuts
This upgraded chia pudding is designed for real satiety and metabolic support. It delivers 27 grams of protein—more than double the 12 grams in the same-calorie portion of plain chia pudding. It’s a smarter choice for blood sugar control, steady energy, and better digestion. Created by a Registered Dietitian Nutritionist. Plain chia pudding has earned […] The post Chia Breakfast Pudding (High-Protein, Bone-Healthy) appeared first on Cooking For Peanuts.| Cooking For Peanuts
As a Registered Dietitian, I’m always creating recipes that strike the perfect balance between nutrition and flavor, and this High-Protein Kale Orzo Pasta Salad does exactly that. With fiber-rich chickpeas, edamame for complete plant-based protein, and a creamy oil-free artichoke dressing, it’s a satisfying and wholesome dish you can prep ahead for the week. This […] The post Healthy Kale Orzo Pasta Salad – High Protein & Meal Prep Friendly appeared first on Cooking For Peanuts.| Cooking For Peanuts
As a Registered Dietitian, I’m always looking for ways to add flavor without compromising on nutrition, and this quick Greek Yogurt Sauce does exactly that. It’s bright, creamy, and packed with herbs and spices. Made with Greek-style yogurt (dairy or nondairy), it’s perfect for adding a refreshing, protein-rich kick to wraps, bowls, and more. Serve […] The post Creamy Herb Greek Yogurt Sauce appeared first on Cooking For Peanuts.| Cooking For Peanuts
These Baked Samosa Wraps are a high-protein, plant-based take on a classic favorite. Spiced lentils and tofu are folded into tortillas and baked until golden and crispy. Packed with fiber, iron, and flavor, this easy recipe was created by a Registered Dietitian to keep you full and satisfied. Perfect as a snack, lunch, or weeknight […] The post Samosa Wraps (Baked, High-Protein) appeared first on Cooking For Peanuts.| Cooking For Peanuts
Vegan Air Fryer Falafel (gluten-free) made with just 6 ingredients plus spices. Bake or air fry these healthy falafel. Freezer-friendly.| Cooking For Peanuts
5-Minute creamy and healthy Peanut Dressing for Noodles (or anything!) is naturally sweetened. This wholesome dressing is refined sugar-free.| Cooking For Peanuts
This healthy Homemade Ketchup is naturally sweetened with dates and made with white vinegar, making it a smart, blood sugar–friendly choice.| Cooking For Peanuts
5-Ingredient Easy Vegan Tzatziki recipe made with gut-healthy plant-based yogurt and refreshing cucumber. Drizzle on wraps or serve as a dip.| Cooking For Peanuts
Dill Dressing without oil, dairy-free, and nut-free. Packed with flavor and goes with everything. Created by a Registered Dietitian.| Cooking For Peanuts
Tofu Quinoa Casserole is a simple, satisfying meal packed with protein, fiber, and plant points—baked into one beautiful, wholesome dish.| Cooking For Peanuts
Easy & affordable vegan veggie bowls recipes. A selection of sheet-pan, one-pot, and protein-loaded dinners. Family friendly and gluten-free options.| Cooking For Peanuts
Vegan dips, condiments, and quick pickle recipes. Healthy, easy, and budget-friendly. For pasta, veggies, Buddha bowls, soups, stews, curries, and more.| Cooking For Peanuts
Here's how to make Crispy Tofu in the air fryer or oven in just 15 minutes. A quick foolproof recipe. Gluten-free. Option for oil-free.| Cooking For Peanuts
Best Falafel Sauce (Lemon Tahini Dressing) for falafel, salads, burgers, roasted veggies, sandwiches, and bowls! Quick, easy & dairy-free.| Cooking For Peanuts
Vegan salad recipes with budget-friendly ingredients. Orzo, quinoa, pasta, kale, and bean salads. Protein-rich and gluten-free options. Easy to make.| Cooking For Peanuts
Protein Bean Salad (39 grams protein). Made with the three highest-protein legumes—white beans, lentils, and edamame—perfect for meal prep.| Cooking For Peanuts
This 5-Minute Lemon Herb Tahini recipe is fresh, tangy, creamy, and versatile. Drizzle on salads, sandwiches, wraps, roasted veggies & bowls.| Cooking For Peanuts
Combined with crisp cucumbers and a tangy, umami-rich dressing, this health-boosting Cucumber Seaweed Salad delivers flavor and iodine.| Cooking For Peanuts
5-Minute Miso Dressing is bright, tangy, and naturally sweet. Delicious and packed with nourishing ingredients. Ideal for salads and bowls.| Cooking For Peanuts
High-Protein Mixed Bean Salad comes together in 10 minutes with whatever beans you have, and is ideal for meal prep, barbecues, and picnics.| Cooking For Peanuts
Advanced glycation end-products (AGEs) can speed up aging, but vegan foods naturally contain fewer of them than animal products.| Cooking For Peanuts
Creamy Vegan Red Beans and Rice. Budget-friendly, perfect for feeding a crowd or meal prepping for the week. Freezer-friendly, easy & tasty.| Cooking For Peanuts
This 5-minute deliciously creamy Easy Miso Tahini Dressing is a healthy way to add flavor and nutrients to your salads and roasted veggies.| Cooking For Peanuts
This Baja Bowl recipe is healthy, easy, and packed with flavor from the creamy mayo-free chipotle sauce. Best vegan go-to weeknight dinner!| Cooking For Peanuts
About me page: Nisha Melvani, RDN (Cookingforpeanuts). Registered Dietitian Nutritionist, culinary school graduate, & vegan cookbook author.| Cooking For Peanuts
These vegan Turkish lentil balls (Mercimek Köfte) are packed with plant-based protein, healthy, and flavorful. They're easy, and gluten-free.| Cooking For Peanuts
High-Protein Quinoa & Lentils Without Oil is a healthy one-pot dinner. Vegan, budget-friendly, and flavorful. 30-minute healthy recipe.| Cooking For Peanuts
This Chipotle Sauce recipe is healthy, mayo-free, and vegan. You'll love this homemade version. Its delicious smoky taste livens any dish.| Cooking For Peanuts
Loaded Health Salad packed with antioxidants from raw and cooked veggies, crispy tofu crumbles, and a creamy tahini miso dressing. Vegan.| Cooking For Peanuts
5-Minute Healthy Salad Dressings that are delicious with salads, veggie bowls, or baked tofu. Nut-free options, gluten-free, and vegan.| Cooking For Peanuts
Sweet Potato Tofu bowl with crispy tofu bacon, roasted sweet potato wedges, massaged kale, quinoa, crunchy roasted pepitas, & crispy shallots.| Cooking For Peanuts
