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Country Dinner Plate


4 Servings

Prep Time:

10 Minutes

Cook Time:

50 Minutes

Total Time:

1 Hour

Comfort food is often slathered in butter, cream and cheese leaving our bodies bogged down and screaming for nutrients. This healthy version is made without any oil and is of course dairy-free.


Mashed Potatoes:

  • 5-6 medium to large yellow potatoes

  • ½ cup of veggie broth

  • 1/4 cup of unsweetened plant milk

  • 1 teaspoon of salt

  • 1/2 teaspoon of garlic powder

  • Pepper to taste

Gravy (recipe from Nora Cooks):

  • 2 cups of vegetable broth

  • 3/4 teaspoon of onion powder

  • 3 tablespoons of nutritional yeast

  • 1 tablespoon of soy sauce or tamari

  • 1/2 teaspoon of dijon mustard

  • 1/4 cup of whole wheat white flour

Green Beans:

  • 12 oz frozen whole green beans

  • ¼ cup of water

  • Salt and pepper to taste


  • 14 oz super firm tofu (drained and pressed)

  • ⅓ cup of nutritional yeast

  • 2 tablespoons of soy sauce

  • ¼ cup of water

  • 1 ½ teaspoons of garlic powder

  • 1 teaspoon of onion powder

  • 1 teaspoon of paprika

  • ½ teaspoon of Italian seasoning

  • Salt and pepper to taste


Bring a large pot of salted water to a boil. Cut potatoes into 1 inch pieces (you can leave the skin on). Add the potatoes and boil until they can be pierced with a fork. When the potatoes are soft, drain then add remaining potato ingredients and mash well.

For tofu chik’n, preheat the oven to 425 degrees or the air fryer to 400 degrees. In a large mixing bowl, combine all of the ingredients minus the tofu and stir to combine. This should create a thick-ish paste. If the mixture is too thin, add more nutritional yeast. If the mixture is too thick, add a little water. Drain tofu and press. Break into bite-sized chunks. Lightly fold the chunks into the paste, being careful not to break the tofu too much. Scoop tofu onto a lined sheet pan and place in the oven for about 30 minutes or until crispy, light brown. If air frying, cook for about 15 minutes, flipping midway through.

For the gravy, add all ingredients to a medium sized pot and bring to a boil. Whisk over medium-high heat for a couple of minutes, until the gravy thickens.

Add green beans to a medium pot on medium heat. Add in water, salt and pepper and cook for about 10 minutes, until cooked through.

Assemble by adding the mashed potatoes, green beans, tofu chik’n and gravy to a bowl or plate.

Recipe Origin:

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