Whole Foods Recipes - Meat and Dairy Free
Here are some simple recipes, by category, to help get you started with whole foods vegetarian cooking.
As much as possible, the recipes use simple unprocessed ingredients. They do not use prepared sauces, spice mixes, dressings or broths.
Be sure to see our new section, Special Menu Plans. The recipes in that section are from a generous and creative cook from Australia, and there are some good ideas for entertaining, and cooking for children.
Grain based dishes
Be sure to check out the Basic Rice and Vegetable Recipe Pattern for more ideas.
- How to Cook Short Grain White Rice
- How to Cook Short Grain Brown Rice
- How to Cook White Basmati Rice
- Mediterranean Rice and Beans
- Rice and Vegetables with Diced Tomatoes
- Rice and Bulghur with Vegetables
- Rice with Spinach
- Rice with Guajillo Chiles
- Cereal with Apples and Walnuts
Bean Stews and Dals
If you are new to cooking beans, please see our article on Making Beans Easy to Digest to help get you started.
- Green Split Pea Soup - Meat Free
- Red Lentil Dill Soup
- Moong Dal
- Moong Dal and White Rice
- Black Beans with Potatoes and Chilis
- Sauteed Fava or Pinto Beans
- Soybean Vegetable Stew
- Rich Lentil Stew
- Kidney Bean Peanut Stew
- Red Beans with Peppers and Ginger
Vegetable dishes
- Dark Greens and Potatoes
- Potatoes and Green Peppers
- Spinach and Tofu
- Collard Greens and Onions
- Sauteed Turnips with Thyme
- Simple Summer Vegetable Saute
- Eritrean Buttery Greens (Hamly)
- Savory Potatoes and Carrots (Alicha)
- East African Mock Lamb Stew
- Mock Duck with Turnips
- Sweet Potatoes with Raisins
Salads
Dips and Sauces
- Hummus Tahini (Chickpea Dip)
- Tahini Sauce
- Eritrean Hot Bean Dip (Shiro)
- Avocado Dulse Dip
- Mexican Mole Sauce
- Pinto Chili Dip
- Smoking Gun Spinach Dip
Sandwich Spreads, Other Stuff
Soups (not bean based)
Sea Vegetables
- Basic Hiziki, and Hiziki with Carrots and Almonds
- Hiziki Pickles
- DLT, and other Dulse sandwiches
- Hiziki with String Beans and Walnuts
- Hiziki with Potatoes
Please note that a few of the recipes in this section do use some feta cheese and yogurt, and one of them calls for milk 'or an alternative'. They are not generally diary-heavy so I think they are worth including here.
- Summer Night Party
- Lemon and Rosemary Marinated Olives
- Baby Carrot, Snow Pea and Feta Salad
- Orange and Paprika Marinated Tofu Kebabs
- Apricot and Carrot Cake with Pistachios
- Chili Dinner Party
- Chili Bean Soup
- Fresh Salsa with Coriander
- Crepes with Rum Bananas
- Cooking for Kids
- Big Fruit "Milkshakes"
- Eat Your Plate Vegie Bowls/Crunchy Confetti Salad
- Bean Burgers
- Fun Fruit Kebabs with Crunchy Coconut Dip
- Pasta 'Bolognaise'
- Chunky Monkey Cookies