Meals in your regular rotation
Around our house we make:
- vegetable lasagna (from the Williams & Sonoma Healthful Cooking cookbook)
- African Pineapple Peanut Stew over coconut rice (this is pretty indulgent, so we only make it every few weeks)
- baked potatoes with various toppings (black beans, broccoli, and feta; stewed tomatoes, mushrooms, and parmesan; spinach, sun dried tomatoes, and white beans)
- bean/tomato/corn salad served over baby spinach with avocado and feta
- roasted okra, corn on the cob, fresh tomato, a few chunks of aged white cheddar
- sweet potato and chickpea curry over coconut rice (loads of veggies in this - broccoli, bell pepper, diced tomatoes - plus golden raisins to balance out the spice)
- Spicy Cold Noodles - whole wheat spaghetti with a spicy peanut dressing and lots of crunch raw vegetables
- Chile over brown rice
I think those are most of our go-to meals. I teach and my husband works in a kitchen, so neither of us gets too excited about cooking during the week. So, we usually make two big meals on the weekend and eat them (or variations of them) during the rest of the week.
Please give the African Pineapple Peanut Stew a try. We tried it the first time just out of curiosity, and now it is one of my favorite dishes ever. Kick up the heat with some Sriracha and add fresh ginger with the onion. It's not much to look at, but it is delicious!
- Pasta with a barely-cooked fresh tomato sauce and basil leaves
- "Rice with stuff" - basically chirashi sushi with what's on hand- cucumbers, broccoli, carrots, avocado, sometimes poached eggs, bamboo shoots in chili oil.
- "Pick three" salad: corn, beans, avocado, cucumber, mango, tomato, edamame, jicama; in whatever dressing seems appropriate
- panzanella - mostly tomato, bread, olives, sometimes with homemade mozzarella
- summer squash, onions, tomatoes sauteed til soft, over rice or grains or pasta
Cilantro lime quinoa with black beans and guacamole: This is my homemade, cheaper version of Chipotle goodness. I got the cilantro lime rice recipe here http://www.skinnytaste.com/2009/03/chipotle-cilantro-lime-rice-4-pts.html and while I first made it with basmati rice and it tasted amazing, I have opted to use 1 cup of quinoa instead. I usually top with black beans and avocado or guacamole if I have it (which I now always want!). 1 cup of quinoa with the toppings come out to between 4 and 8 servings, for me at least.
Tofu and broccoli: Talk about a stereotypical veg/an dish. But it is sooo savory and delicious. I press a block of extra firm tofu, cut it into 16ths, and marinate it in vegetable broth at least overnight. I did use vegetable broth in aseptic packaging once but it costs much less to use a bouillon cube dissolved in boiling water. Then I take out of the broth and place on a cookie sheet greased with [olive] oil or with parchment paper on it. So far I've done 400 degrees at 30 minutes or 450 degrees at 25 minutes. Then I keep in the fridge. I eat it like nuggets sometimes for a quick, nutrition-packed pick me up or take 1/4 of the package (so, 4 cubes that I cut initially out of the 16) and slice it up into smaller pieces. I take 85 grams of broccoli and stir-fry-like cook it in a pan with a bit of olive oil and then cover. I throw in a tablespoon of water and the tofu pieces, cover again, and just watch to make sure the broccoli doesn't burn. PERRRRFECT!
Those 2 are my nutrition-packed meals. Some other things I make, keep in the fridge and eat often are:
Caesar salad: I use the Caesar dressing from the PPK http://www.foodily.com/r/iRXuSwIe2-a-really-decent-caesar-salad-by-the-ppk and let it sit at least overnight. The flavor of the dressing gets better over time. Then I eat with chopped romaine or Bibb lettuce and throw in some vegan parm if I have it. I eat it just like that but have eaten it with a serving of chickpeas thrown on top. The dressing lasts a while. I think I use 50g of dressing each time.
Basil hummus: From http://www.dailygarnish.com/2011/08/c... and I usually just eat it with veggies or chips/crackers. I'll look into eating it in a wrap with veggies.
Refried Bean Tacos
Pasta with bolognese sauce (SmartGround)
Pasta with fresh tomato/herb sauce and tofu
Cesar salad with baked tofu squares
Tofu Triangles with cashew/scallion sauce, over brown rice, with steamed broccoli on the side
Curried chickpeas with kale (coconut curry sauce/cilantro)
Cream of Broccoli soup
Creamy Greens soup (Moosewood Cream of Spinach Soup recipe)
Chowders (Fish occasionally or corn)
Butternut squash bisque
Pesto from our garden
Tofu/broccoli stir fries
Baked potatoes with barbecued "beef" (Gardein)
BLTs or club sandwiches with Tofurkey and tempeh
Pasta with Hazan's tomato/butter/onion sauce or tempeh bolognese
Tacos/tostadas with chorizo or jackfruit carnitas
Pizza or tomato pie
Falafel with hummus
Tofu egg salad
Beans on toast (with or without veggie dogs)
Mediterranean Skillet Dinner (Cracked wheat/chickpea/sun dried tomato dish adapted from a Food Network recipe from many years ago)
Dals, of all sorts. Our favourites are dal bhat, creamy broccoli dal and cauliflower dal with panch phoran
Hummus. We have a classic recipe we love but recently made a cucumber one which was really good
Pad thai. It is actually really easy to make!
Arepas. Love, love, love them.
And for dessert, a no-bake chocolate tofu mousse cake.
here is the recipe:
soak one cup dried combo of red lentils, green lentils, yellow split peas.
in olive oil, saute mirepoix of one large diced onion, 1 1/2 chopped carrots, two large stalks of celery, and 1 tsp minced fresh, peeled, ginger
when mirepoix is somewhat caramelized, add two Tbl mild curry powder and 1/3 tsp of cayenne pepper. continue to saute until the spices brown a bit.
add the lentils and plenty of water and simmer until lentil/pea combo is tender.
add a big bag of fresh, cut, organic kale (i get this from Trader Joe's)
some butternut squash cubes (frozen is ok)
some organic green peas (frozen is ok, also from trader joe's)
some cut organic green beans (frozen is ok)
a jar of organic diced tomatoes
simmer until all the veggies are wilted/cooked.
I usually make a ton of tomato sauce and use it for various meals - I add meatless group beef for a marinara, or serve with Trader Joe's Meatless Meatballs, or make a minestrone soup.
Vegan shepherd's pie - using a TVP for the "meat" and edible yeast flakes in the sauce.
Miso soup with soba noodles - I buy a tub of miso paste from my local Korean supermarket - I don't think I have bough the same kind twice - every time I pick a new one to see how it tastes.
Smashed potatoes - half-cooked then crushed and drizzled with olive oil, kosher salt and herbes de provence.- then roast until crispy.
Butterchicken......+1 on the tomato sauce thing. You might want to try these homemade veggie "meatballs" instead of TJs. They are WAY better (I posted this on another link, but here you are):
In all fairness, I must own up and say that my sister found and modified this recipe, with spectacular results:
To make it more suited to Italian meatballs, substitute 1 c. fontinella and 1/2 c. grated romano in place of the cheddar. Also add 1/2 package mashed soft tofu (not silken). I used plain breadcrumbs and supplemented with 1 T. Italian herb mix, grated nutmeg, lots of black pepper and 1 smashed clove garlic. After baking, I let half of them cool and froze them for another meal. To the remainder, instead of braising in broth, I added the baked "meatballs" to homemade spaghetti sauce and simmered around 1 1/2 hours. They held up just fine and were luscious.
Baked pasta/gnocchi with a pureed butternut squash or sweet potato sauce
Thai style curry with chickpeas and root vegetables
Jamaican style bean and mixed veg curry
Lemon and herb peri-peri green lentils and bulgar wheat
Bulgar wheat and kidney bean casserole
Goulash with herb and cheese dumplings
Goats cheese and caramelised onion tarts
Quiches or frittata
Black bean and sweet potato chili
Split pea soup
Lots of fritters (patties) like quinoa, broccoli and cheese, or yellow split pea or zucchini etc. They are great topped with a poached egg.
Thai coconut curries
Pasta may be: Asian style soba noodle salad or Polish cabbage and sour cream noodles or cauliflower "alfredo" with spinach or peas.
I love a good veggie burger or falafel sandwich.
In my younger vegetarian days (I am not one now), I lived on stir fries which I find very boring and almost never make them anymore.
Lots of big salad meals, typical includes greens, chopped raw veggies, a big handful of cooked grain like quinoa, beans, seeds/nuts. I often add leftover roasted veggies, grapes, edamame, whatever veggie burger patty i have on hand.
Tacos or tostadas with refried beans, shredded veggies, avocado
Lots of stews and soups lately: pumpkin chili, black bean peanut sweet potato, ribollita, potato leek, lentil veggie
Snacky dinners with raw veggies, hummus or bean dip, roasted chickpeas, olives, nuts, dried fruit and a glass of wine ;)
When i need a meal in five minutes or less i flop trader joe's soycuttash with their box of tomato soup, seedy crackers for dipping