Meal Plan # 7




Day 1

Spinach Falafel

Day 2

Creamy Dairy-free One Pot Pasta

Day 3

Mediterranean Baked Sweet Potatoes

Day 4

Red Wine Oven Baked Risotto and Grilled Veggies

Day 5

Sheet Pan Meal: Curried Sweet Potato & Chickpeas



**Note: All recipes were made for a family of 6 and so there would be leftovers for lunch the next day. That’s 8 servings. For adjustments in serving size and other dietary needs message me on Facebook at www.facebook.com/vegitout



Shopping List:


Produce

  • Cherry tomatoes

  • Garlic

  • Kale

  • 2 lemons

  • Lettuce

  • Ginger

  • Red cabbage

  • Red onion

  • Mushrooms

  • Spinach

  • Scallions

  • 8 Sweet potato

  • Parsley


Non-perishables & Condiments

  • 8 hamburger buns

  • 6 pitas

  • 3 cans chickpeas

  • Plant-based Milk (Rice, Oat or Almond)

  • Risotto rice

  • Tahini paste

  • Red or white wine

  • Dried pasta

  • Tomato Paste



Spices & Baking

  • Nutritional yeast

  • Oat flour

  • Basil

  • Cinnamon

  • Cumin

  • Curry powder

  • Dried dill

  • Dried rosemary

  • Paprika

  • Sesame seeds

  • Smoked paprika





PREP RECIPES:

***Make in the following order to utilize your time and resources.



Baked Sweet Potatoes



Ingredients:

  • 6 sweet potatoes

  • Olive oil


Method:

  1. Preheat oven to 400 degrees F (204 C) and line a large baking sheet with foil.

  2. Rinse and scrub potatoes and cut in half lengthwise. This will speed cooking time. Otherwise, leave whole and bake longer (approximately double the time (45 min - 1 hour).

  3. Rub the sweet potatoes with a bit of olive oil and place face down on the same baking sheet (or another baking sheet depending on size).

  4. Once sweet potatoes are fork-tender - roughly 25 minutes - remove from oven.

  5. *Store the sweet potatoes in a tightly sealed container.


Creamy Dairy-free One Pot Pasta (Tools needed: Stove Top)


Ingredients:

  • olive oil, to taste

  • 1 onion diced

  • 3 cloves garlic, minced

  • 2 tablespoons tomato paste

  • 1 pt grape or cherry tomato, halved

  • Salt, to taste

  • Pepper, to taste

  • 2 1/2 cups vegetable broth or water

  • 2 1/2 cups non-dairy milk

  • 16 oz dried pasta

  • 5 oz fresh or frozen spinach

  • 1/3 cup nutritional yeast


Method:

  1. In a large pot over medium heat, add the olive oil and onion and cook for 3-5 minutes until semi-translucent.

  2. Add the garlic and tomato paste and cook for 3 more minutes, stirring occasionally. Add the tomatoes and cook for 3-5 more minutes, until the skins begin to wrinkle and tomatoes begin to release liquid.

  3. Season with salt and pepper, then add the vegetable broth, non-dairy milk, and pasta and stir until combined. Bring to a boil, then cover, reduce heat, and let simmer for 10 minutes or until most liquid is absorbed.

  4. Add the spinach and stir until wilted. Add the nutritional yeast and stir until combined.

  5. Remove from heat.

  6. *Store in the fridge in the same pot it was cooked in to make reheating easy.




Spinach Falafel Patties (Tools needed: Food Processor)


Ingredients:

  • 8 cups fresh spinach or kale (no stems!) (if frozen thaw first and pat out liquid)

  • 8 cloves garlic

  • 2 cans of chickpeas rinsed and drained

  • 3 Tbsp tahini paste

  • Juice from 1 lemon

  • 1 tsp cumin

  • 1 tsp sea salt

  • ½-1 cup oat flour

  • (or all-purpose flour if not gluten-free)


Method:

  1. Add spinach and garlic to a food processor and pulse to chop into small bits. Then add chickpeas, tahini, lemon juice, cumin, and salt and pulse to combine. The mixture shouldn’t be puréed, just combined.

  2. Once incorporated, stir, with a spoon directly in the food processor ½ cup oat flour. Add oat flour another 1 Tbsp at a time until the mixture is thick enough to handle — adding roughly 2-4 Tbsp.

  3. Taste and adjust seasonings as desired. I added a touch more salt, cumin, and lemon juice. Scoop out heaping 2-Tbsp portions of falafel dough and use your hands to form them into approximately 1/2-inch thick patties. Recipe makes 19 falafel.





---------------------------------------------------------------------------------------------------------------

Day 1


Spinach Falafel Pockets

Recipe based on KALE FALAFEL HUMMUS WRAPS (30 MINUTES!) by Minimalist Baker


Ingredients:

  • Spinach Falafel Patties

  • 2-4 olive oil (for cooking)

  • TAHINI

  • ⅔ cup Tehini Paste

  • Lemon Juice

  • 2/4 cup Water

  • Salt


FOR SERVING

  • 8 medium pitas

  • Lettuce


More ideas:

  • Cucumber and Tomato salad

  • Sliced Red onion

  • Pickles

  • Pickled Cabbage or Cabbage Salad


Method:

  1. Heat a large skillet over medium-high heat. Once hot, add 2 Tbsp oil. Swirl to coat pan. Add 4 falafel (or however many will fit comfortably) to the pan at a time.

  2. Cook until browned on the bottom, checking at the 2-minute mark to ensure they’re not over-browning. If they are, slightly reduce heat. Flip once they're a deep golden brown — about 3-4 minutes. Cook until the other side is golden brown as well.

  3. For Tahini: Pour all Tahini ingredients into a medium-size jar. Shake it up! If too thick add a bit more water. If too thin add a bit more tahini paste.

  4. To assemble, lay half a pita flat, spread with hummus, fill with 2-3 falafel and greens.

* Store leftover falafel covered in the refrigerator for up to 4-5 days and reheat in a 350 degree F (176 C) oven. See freezing instructions in step 4.




Day 2


Creamy Dairy-free One Pot Pasta

Recipe Based on Creamy Dairy-free One Pot Pasta by Tasty


Ingredients:

  • Pasta and Sauce in a pot from Prep night


Method:

  1. Warm-up pasta on the stove

  2. Add plant-based milk or water to thin out sauce. Add olive oil, nutritional yeast, salt or fresh garlic to add more flavor.

Day 3

Mediterranean Baked Sweet Potatoes

Recipe based on MEDITERRANEAN BAKED SWEET POTATOES by Minimalist Baker


Ingredients:

  • Baked sweet potatoes from prep day

  • 1 ½ 15-ounce can chickpeas (rinsed and drained)

  • ¾ Tbsp olive oil

  • ¾ tsp each cumin, coriander, cinnamon, smoked (or regular) paprika

  • 1 ½ pinches sea salt or lemon juice (optional)

  • GARLIC HERB SAUCE

  • ½ cup of tahini

  • 1 medium lemon, juiced

  • 1 ½ tsp dried dill

  • 5 cloves garlic, minced

  • Water or unsweetened almond milk (to thin)

  • Sea salt to taste


TOPPINGS optional

  • ½ cup cherry tomatoes (diced)

  • ½ cup chopped parsley (minced)

  • 3 Tbsp lemon juice


Method:

  1. Preheat oven to 400 degrees F (204 C) and line a large baking sheet with foil.

  2. Toss rinsed and drained chickpeas with olive oil and spices and place on a foil-lined baking sheet.

  3. While the chickpeas are roasting, prepare your sauce by adding all ingredients to a jar, covering and shaking to combine, only adding enough water or almond milk to thin so it’s pourable. Taste and adjust seasonings as needed. Add more garlic for more zing, salt for savoriness, lemon juice for freshness, and dill for a more intense herb flavor. I found mine didn’t need anything else.

  4. Prepare the parsley-tomato topping by tossing tomato and parsley with lemon juice and setting aside to marinate.

  5. Once the chickpeas are golden brown - roughly 25 minutes - remove from the oven.

  6. For serving, warm the sweet potatoes if you want and flip potatoes flesh-side up and smash down the insides a little bit. Then top with chickpeas, sauce and parsley-tomato garnish. Serve immediately.

  7. Additional side ideas might include Hummus, Pita Chips, cabbage salad. Enjoy!


Day 4

Red Wine Oven Baked Risotto and Grilled Veggies

Recipe based on Red Wine Oven Baked Risotto and Grilled Veggies by Veg it Out


Ingredients:

2 boxes of mushrooms- any kind, sliced

  • 1 large red onion, diced

  • Dried rosemary

  • Olive Oil

  • 1/2 cup red wine

  • 1 cup of Risotto rice (Arborio or Sushi Rice)

  • 3-4 cups of plant-based milk (rice or oat is the best. Almond is fine too)

  • 1/4 cup of nutritional yeast

  • Salt

  • Pepper

  • Grilled Veggies:

  • Sliced Red or green cabbage

  • Sliced Zucchini

  • Sliced Eggplant

  • Bell Peppers

  • Onions

  • Garnish: Scallions and Basil (any herbs can work), Vegan Parmesan cheese


Method:

  1. Pre-heat oven to 250c/480f.

  2. Add mushrooms and onions to a safe oven dish. Drizzle with olive oil and sprinkle with salt and dried rosemary. Bake uncovered in the oven for 15-20 min.

  3. Add red wine to the mushrooms and onions. Mix. Bake for another 10 min.

  4. Reduce heat to 180c/350f. Mix in rice and 2 cups of plant-based milk. Cover and bake for 20-30 minutes or until most of the liquid have been soaked up, and rice is soft.

  5. Remove from the oven and add a 1/2 cup of plant-based milk. If you want it to be more creamy, add another 1/2 a cup. Mix in nutritional yeast. If too liquidy, add a little more nutritional yeast. Taste. For more flavor, add nutritional yeast, a pinch of salt, sprinkle of pepper or garlic salt. For more creaminess, add a bit more plant-based milk.

  6. Keep oven on. Line a baking sheet with baking paper. Lay out as flat as possible different veggies you want to use up. Drizzle with olive oil and sprinkle with salt. Bake until most of the veggies have browned a bit and crisped.

*Serve in bowls topped with your choice of grilled veggies, vegan Parmesan cheese, chopped scallions, and basil. Enjoy!


Day 5

Sheet Pan Meal: Curried Sweet Potato & Chickpeas

Recipe based on SHEET PAN MEAL: CURRIED SWEET POTATO & CHICKPEAS by Minimalist Baker

Ingredients:


VEGGIES + CHICKPEAS

  • 4 large sweet potato, skin on, cut into wedges

  • 8 cups thinly sliced cabbage (or sub cauliflower or other seasonal vegetables)

  • 2 (15-oz) cans of chickpeas, rinsed, drained, and dried

  • 2 cup finely diced red onion

  • 4 Tbsp minced ginger

  • 4 Tbsp minced garlic

  • 8 Tbsp olive

  • 2 tsp sea salt

  • 8 Tbsp curry powder

FOR SERVING

  • 8-12 cups kale (or other green)

  • 1 cup tahini,

  • Sesame or hemp seeds (optional)

  • Cilantro (optional)

  • Lemon wedges (optional)


Method:

  1. Preheat oven to 410 degrees F (210 C) and line 1 or 2 large baking sheets with parchment paper or a silicone baking mat.

  2. Add sweet potato wedges, cabbage, and chickpeas to the pan. Top only the veggies (not the chickpeas) with the diced onion. Then sprinkle garlic and ginger over the whole pan (including the chickpeas).

  3. Drizzle with oil, sprinkle on salt, curry powder, and garam masala (if you have, optional).

  4. Use your hands to toss each section (sweet potatoes, cabbage, and chickpeas separately), to fully coat with oil and seasonings. Add more of either as needed.

  5. Bake for 30 minutes, then remove from the oven, toss chickpeas and cabbage (separately), and flip sweet potatoes to ensure even baking. Return to the oven and bake for an additional 10-15 minutes or until the sweet potatoes are golden brown and tender, cabbage is tender, and chickpeas are golden brown and slightly crispy.

  6. To serve: Steam kale or massage with lemon juice and olive oil and divide between plates, then top with sweet potatoes, cabbage, and chickpeas. Drizzle on the tahini (or dressing of choice) and serve. Sesame seeds, lemon wedges, or cilantro make nice additional garnishes (all optional).



114 views0 comments

Recent Posts

See All