01. Vegan Pancit Sotanghon/Shiratake Noodles

Ingredients

• Noodles: 2 bags (approx. 16 oz total) shirataki noodles, rinsed and drained
• 1 pack Saifon Nena thread noodles, soaked for 30 minutes and drained.
• Tofu: 1 block (14 oz) extra-firm tofu, pressed and cubed
• Aromatics: 6 cloves garlic (minced), 1 yellow onion (sliced)
• Veggies: 1 large carrot (julienned), 2 cups shredded cabbage, 1 cup snow peas
• Sauce/Broth: 2 cups vegetable broth, 1/4 cup aminos soy sauce, 1 tbsp vegan stir-fry sauce (or mushroom sauce), 2 tsp sesame oil
• Garnish: Green onions (scallions), lemon or calamansi wedges
• Oil: 2 tbsp avocado oil

1. Prep the Shirataki Noodles: Drain the shirataki noodles and rinse thoroughly. Dry-roast them in a hot, dry skillet over medium-high heat for 3–5 minutes to remove the natural konjac aroma. Set aside.
2. Fry the Tofu: Heat oil in a wok or large pan over medium-high heat. Add cubed tofu and fry until all sides are golden and crispy. Remove and set aside.
3. Sauté Aromatics & Vegetables: In the same pan, sauté the garlic and onion until soft. Add carrots, cabbage, and snow peas, and stir-fry until tender-crisp.
4. Build the Sauce: Pour the vegetable broth, soy sauce, and vegan stir-fry sauce into the pan. Bring to a gentle boil.
5. Combine: Add the prepared shirataki noodles and the fried tofu into the simmering liquid. Toss everything together, letting the noodles absorb the savory broth and flavors for about 3–5 minutes.
6. Finish: Turn off the heat, stir in the sesame oil, and garnish with green onions and a squeeze of fresh citrus.

Instructions

02. Savory Vegan Kare-Kare (Vegetables in nut sauce)

Ingredients

• 2 tablespoons coconut oil or vegetable broth
• ½ large white onion
• 1 large garlic clove, crushed or pressed
• 3 small Chinese eggplants
• 1 large zucchini
• ½ cup green beans
• 2 tablespoons coconut aminos or liquid aminos
• 1 tablespoon Annatto Powder
• ½ cup unsalted roasted peanuts or roasted almonds
• 3 cups low sodium vegetable broth
• ½ cup water
• ¼ cup uncooked brown rice
• ½ cup unsalted creamy peanut butter or creamy almond butter
• 1 6-ounce can banana blossom, drained and rinsed
• 2 bundles baby bokchoy
• 2 cups packed baby spinach

1. Prepare the Annatto Mixture: Dissolve 1 tablespoon achiote or annatto powder in 3 tablespoons warm water, whisking until powder is well dissolved. Let it sit for awhile.
2. Prepare the vegetables: Wash and dry all of the vegetables. Onion: peel and slice into thin strips. Zucchini and eggplant: trim the ends, half lengthwise, and cut into 2-inch slices. Bokchoy: remove the ends and separate the leaves. Green Beans: remove the ends and cut in half.
3. Nuts: Grind them in a high speed blender or food processor until fine, but do not to overprocess into a paste.
4. Brown rice: Place the rice in a skillet over medium heat, and stir constantly until lightly browned and aromatic (6 to 8 minutes). Cool and grind in a high speed blender or food processor until finely ground.
5. Heat oil or broth in a large wok over medium-high heat. Sauté the onions about 6 to 8 minutes until translucent and soft. Add the garlic and cook for 2 minutes, or until fragrant.
6. Stir in eggplant, zucchini and beans and cook for 5 minutes. Add coconut aminos and 2 tablespoons of water, and sauté for 8 minutes until the eggplants are almost translucent.
7. Add the ‘annatto mixture’, ground peanuts, broth, ½ cup of water, and ground rice. Bring to boil, reduce to a simmer and cover with a lid for 10 minutes. Add peanut butter and stir until uniform, then add in the banana blossom and bok choy and let them simmer for another 10 minutes, or until the bok choy is soft.
8. Add in the spinach, cover, and turn off the heat. Allow it to sit covered for 5 minutes so that the spinach can soften.
9. Serve the stew with cooked rice and vegan bagoong (optional)

Instructions

03. Oil-Free Lentil, Potato & Kidney Bean Curry Casserole

Ingredients

• 1 cup dry brown or green lentils, rinsed

• 2 medium potatoes, diced into ½-inch cubes

• 1 can (15 oz) kidney beans, drained and rinsed

• 1 onion, diced

• 3 cloves garlic, minced

• 1 tbsp grated ginger

• 1 can (14 oz) diced tomatoes

• 2 cups vegetable broth

• 1 cup unsweetened plant milk or light coconut milk

• 1 tbsp curry powder

• 1 tsp ground cumin

• 1 tsp turmeric

• ½ tsp smoked paprika

• ¼ tsp cayenne (optional)

• 1 tsp salt, or to taste

• Black pepper to taste

• 2 cups spinach or kale, chopped

• Reduce potatoes to 1 medium potato.

• Add 2 cups cauliflower florets.

• Increase kidney beans to 2 cans.

• Serve with a side of steamed vegetables rather than rice.

Instructions

Serves: 6-8

Approximate Nutrition (per serving, 8 servings)

To Make It More Diabetic-Friendly

1. Preheat oven to 375°F (190°C).

2. In a large casserole dish, combine lentils, potatoes, onion, garlic, ginger, tomatoes, vegetable broth, plant milk, and all spices.

3. Stir well and cover tightly with a lid or foil.

4. Bake for 50 minutes.

5. Remove from oven and stir in kidney beans and spinach.

6. Return to the oven, uncovered, for 15-20 minutes, until the potatoes and lentils are tender and most of the liquid is absorbed.

7. Let rest for 10 minutes before serving.

1. Preheat oven to 375°F (190°C).

2. In a large casserole dish, combine lentils, potatoes, onion, garlic, ginger, tomatoes, vegetable broth, plant milk, and all spices.

3. Stir well and cover tightly with a lid or foil.

4. Bake for 50 minutes.

5. Remove from oven and stir in kidney beans and spinach.

6. Return to the oven, uncovered, for 15-20 minutes, until the potatoes and lentils are tender and most of the liquid is absorbed.

7. Let rest for 10 minutes before serving.

04. Oil-Free Lentil, Potato & Kidney Bean Curry Soup

Ingredients

• 1 cup dry brown or green lentils, rinsed

• 1 medium potato, diced small

• 1 can (15 oz) kidney beans, drained and rinsed

• 1 onion, diced

• 3 cloves garlic, minced

• 1 tbsp grated ginger

• 1 can (14 oz) diced tomatoes

• 6 cups low-sodium vegetable broth

• 1 cup unsweetened soy milk

• 1 tbsp curry powder

• 1 tsp cumin

• 1 tsp turmeric

• ½ tsp smoked paprika

• Sea Salt or vegetable buillon

• 2 cups spinach or kale

Nutrition (approximate per serving)

• Calories: 220-250

• Protein: 12-14 g

• Fiber: 10-12 g

• Saturated fat: less than 0.5 g

• Added sugar: 0 g

For Diabetes-Friendly Version

• Replace the potato with 2 cups cauliflower florets, or use half potato and half cauliflower.

• Add an extra can of kidney beans for more protein and fiber.

• Serve with a side salad instead of bread.

This soup gets even better the next day and freezes well for meal prep.

Serves: 6

1. Add onion and 2 to 3 tablespoons water or broth to a large pot. Sauté 5 minutes, adding more liquid as needed to prevent sticking.

2. Add garlic, ginger, curry powder, cumin, turmeric, and paprika. Cook 1 minute.

3. Add lentils, potato, tomatoes, and broth.

4. Bring to a boil, then reduce to a simmer.

5. Cook for 25 to 30 minutes, until lentils and potatoes are tender.

6. Stir in kidney beans and soy milk.

7. Simmer 5 more minutes.

8. Add spinach and cook until wilted.

9. For a creamier soup, blend 1 to 2 cups of the soup and stir it back into the pot.

Instructions

05. Oil-Free Vegan Mung Bean & Sotanghon Soup

Ingredients

• 1 cup dry mung beans, rinsed

• 6 cups water or low-sodium vegetable broth

• 1 onion, diced

• 3 cloves garlic, minced

• 1 tbsp fresh ginger, sliced thinly

• 1 carrot, diced

• 2 oz (60 g) sotanghon (mung bean noodles)

• 2 cups pechay, bok choy, spinach, or malunggay

• 1 tbsp low-sodium soy sauce

• Salt to taste

• Calamansi or lime wedges

For Your Soup

Since sprouted mung beans cook faster:

• Simmer for 15-20 minutes instead of 35-45 minutes.

• Add the carrots after 10 minutes.

• Add sotanghon during the last 3-4 minutes.

• Add greens at the end.

Benefits of Sprouting

• Shorter cooking time

• Easier digestion for many people

• Slightly higher vitamin content

• Maintains the soup's very low fat and saturated fat content

For the best texture in soup, I like 1- to 2-day sprouts. They're tender but still hold their shape and give the soup a fresh flavor.

Instructions

1. Add onion, garlic, and ginger to a pot with 2 to 3 tablespoons water or broth.

2. Cook over medium heat for 3 to 5 minutes, stirring frequently and adding water as needed.

3. Add mung beans and broth.

4. Bring to a boil, then simmer 35 to 45 minutes until the beans are tender.

5. Add carrot and cook 5 minutes.

6. Add sotanghon and cook 3 to 4 minutes.

7. Stir in greens and soy sauce.

8. Season lightly with salt and finish with calamansi juice.

For a More Filling, Diabetes-Friendly Soup

• Reduce sotanghon to 1 oz (30 g).

• Increase mung beans to 1¼ cups.

• Add mushrooms, cabbage, and extra leafy greens.

This boosts protein and fiber while lowering the carbohydrate load from the noodles.

How to Sprout Mung Beans

1. Rinse 1 cup dry mung beans.

2. Soak in plenty of water for 8-12 hours or overnight.

3. Drain and rinse.

4. Place in a jar, colander, or sprouting container.

5. Rinse and drain twice daily.

6. After about 2 days, you'll have short sprouts perfect for soup.

06. Oil-Free Vegan Jackfruit Jambalaya (No Peppers)

Ingredients

• 2 cans young green jackfruit in water or brine, drained and shredded

• 1 onion, diced

• 3 celery stalks, diced

• 4 cloves garlic, minced

• 1 can (14 oz) diced tomatoes

• 1½ cups brown rice, rinsed

• 4 cups low-sodium vegetable broth

• 1 tsp smoked paprika

• 1 tsp dried thyme

• 1 tsp oregano

• ½ tsp garlic powder

• ½ tsp onion powder

• 2 bay leaves

• 1 can (15 oz) kidney beans, drained and rinsed

• 2 green onions, sliced

• Salt to taste

• 1½ cups brown rice with 4 cups cauliflower rice

Instructions

This version keeps the classic jambalaya flavors but skips all bell peppers and hot peppers. Young green jackfruit provides a "meaty" texture without oil or animal products.

Approximate Nutrition (per serving, 8 servings)

Lower-Carb Version

• Calories: ~290

• Protein: ~9 g

• Carbohydrates: ~58 g

• Fiber: ~9 g

• Total Fat: ~1 g

• Saturated Fat: <0.2 g

• Added Sugar: 0 g

1. In a large pot, add onion and celery with ¼ cup water or broth. Cook 5 minutes, stirring frequently.

2. Add garlic and cook 1 minute.

3. Stir in jackfruit, tomatoes, smoked paprika, thyme, oregano, garlic powder, onion powder, and bay leaves.

4. Add rice and broth.

5. Bring to a boil, then reduce to a simmer and cover.

6. Cook for 35 to 40 minutes, until the rice is tender.

7. Stir in kidney beans and cook 5 more minutes.

8. Remove bay leaves and top with green onions.

Serves: 6

Replace:

This reduces the nutrition to approximately:

• ½ to 1 teaspoon sea salt for the whole pot, depending on your preference and whether your broth contains sodium.

Sea salt works perfectly in this recipe. Just replace the "salt to taste" with:

• Calories: ~180

• Carbohydrates: ~22 g

• Fiber: ~10 g

• Protein: ~8 g

• Saturated Fat: <0.2 g

The cauliflower rice version is especially good if you're watching blood sugar, while the jackfruit still provides that satisfying jambalaya texture.

07. Oil-Free Vegan Jackfruit Jambalaya (No Peppers, Sea Salt)

Key Seasonings:

• 1 tsp smoked paprika

• 1 tsp thyme

• 1 tsp oregano

• ½ tsp garlic powder

• ½ tsp onion powder

• ½-1 tsp sea salt

• 2 bay leaves

Since you're avoiding peppers, you can boost flavor with:

• Brown rice or cauliflower rice

• No oil

• Young green jackfruit in water

• Low-sodium vegetable broth

• Sea salt in moderation

This gives you a hearty, savory jambalaya with very little saturated fat, plenty of fiber, and a satisfying "meaty" texture from the jackfruit.

For the healthiest version, use:

• Extra celery

• Garlic

• Onion

• Bay leaves

• Fresh parsley

• A squeeze of lemon before serving

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