Vegan Meal Ideas

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Vegan Meal Ideas

#1 Postby Veganluv » Sun Jan 10, 2010 3:11 pm

Here are some basic recipes for one week (which can be repeated or mixed and matched in different ways) with a shopping list at the end. I kept the dishes pretty simple, but there is a lot of variety.

It can be convenient to cook pasta, potatoes, rice, and other grains in a large quantity and store them in the fridge to use later in stir fries, salads, and other meals. Some recipes call for leftover grains.
I purposefully don’t mention measurements, just the different ingredients. So let your intuition create wildly and have fun!
I love to “paint” the meals. I add paprika if it lacks red, or herbs, baby leaves, or sprouts if it lacks green. Turmeric, curry, or peppers for yellow.

Favorite breakfast – a smoothie! Feel great ‘til lunch! Blend fruits in season, bananas, citrus, apples, ginger, almonds, flaxseeds, raisins, and water. (Flaxseeds can be ground first in coffee grinder.)

Favorite lunch – Tortillas! Spread veganaise on tortilla and fill with lettuce, sprouts, tomatoes,
cucumber, walnuts, herbs. Variations: avocado, tofu, seitan, tempeh, “fakin bacon,” tofurkey, etc.

Favorite dinner – Mashed potatoes topped with veggie ragout. Steam cut-up potatoes. Add small amount of olive oil, nutmeg, a little Braggs or tamari, and mash with potato masher.
Add some of the water back if necessary. Steam seasonal veggies, and when aldente add olive oil, Bragg, herbs, minced garlic, and mix.
Add some herbs and Bragg to the leftover potato water for a delicious soup. Save leftover mashed potatoes for Shepherd’s Pie (below)!

Spaghetti – Cook whole grain spaghetti, cook chunks of squash , and when nearly soft, put broccoli
flowers on top. Cover and cook, serve with tomato sauce, or with a grated ginger-tahini sauce (add water to tahini & stir until smooth).

Salad – Chop and mix greens, peppers, tomatoes, cucumbers, celery, onions, etc.; addflax or olive oil, lemon, Bragg, herbs, and spices, and mix. Variations: add tofu or tempeh cubes, leftover rice or noodles, cut-up boiled potatoes, or eat with bread or toast.

Couscous – Boil water and pour over couscous in a bowl with added cumin seeds. Sauté onions,
squash, cabbage, and a few potato chunks and curry. When soft, add olive oil, Bragg , ground
pepper, mint, and mix. Place in the middle of bed of couscous.

Polenta – Boil water with rosemary; with whisker, stir in cornmeal. Steam seasonal veggies, add
tofu, and when soft, add olive oil, Bragg, Italian herb mix, and cayenne. Mix and top over cornmeal.

Quinoa – Cook quinoa in water (approximately 2:1) for 10-15 minutes. Add kale when 2/3 done.
Sauté slices of tofu, then sauté mushrooms with onions. Top quinoa with sautée and fresh basil.

Carrot salad – Mix greens with finely grated carrots, raisins, and pine nuts or walnuts. Mix tahini
butter with water, lemon, Bragg, and peppermint herbs until smooth, and pour over carrot salad.

Shepherd’s Pie – Sauté onions and zucchini in a wide skillet with lid. Spread peas and crumbled Boca burger or cooked kidney beans, top it with leftover mashed potatoes and cook until warm.

Rice – Cook rice with wild rice. Mix raw sauce containing finely-cut peppers, celery, tomatoes,
parsley, walnuts, olives, flax oil, lemon, herbs, and spices. Mix and pour over cooked rice.

Millet with roasted leek – Cook millet for 20 minutes. Sauté leeks. When soft, add minced garlic, and Braggs or Tamari. Serve over millet with a few drops of lemon. Adorn with baby spinach.

Pumpkin soup – Steam Kabocha squash (or other winter squash). When soft, pour into
blender. Add tahini and blend. When served, add a little Bragg.

Bean tortillas – Spread fresh cooked or refried beans on tortillas. Cut up cilantro and/or other
greens, tomatoes, cucumbers. Add tomato sauce or salsa, cayenne, pepper, and roll up.

Angel-hair noodles on kale bed – Cook angel-hair noodles. Steam kale (not too long), add roasted sesame seeds, Bragg, and olive oil or toasted sesame oil. Serve angel hair on a bed of kale and sprinkle with paprika, oil, and Bragg.

Sablé cookies – Mix spelt flour, Sucanat, vanilla, and a pinch of salt with liquefied coconut and/or canola oil and water. Shape into long bars 1 1/2 inches in diameter. Put into refrigerator for half hour. When firm, cut into 1/3-inch cookie slices. Put onto baking pan and bake at 350 until light brown ( 20-30 minutes). Variation: add hazelnuts or shredded almonds or raisins.

Chocolate cookies – Mix spelt flour, chocolate powder, shredded coconut, crushed walnuts, and a pinch of salt. Add maple syrup or Sucanat and canola oil. Spread onto baking sheet and bake
about 20-30 minutes. When still warm, cut into squares or bars.

Shopping list:
Allow yourself a good hour to explore and buy the following items, always ORGANIC if possible. The more love you feel, the better the outcome. Remember only the most-evolved monks are allowed to cook in some Asian traditions.
Grains: rice, millet, spaghetti, angel-hair, couscous, quinoa, buckwheat, wild rice, cornmeal, beans.
Veggies: in season, pumpkin/squash, leek, onions, garlic, kale, cabbage, ginger, lemons, broccoli, peppers, mushrooms, carrots, lettuce/greens, sprouts, spinach, tomatoes, cucumbers, celery, avocado, cilantro, peas (fresh or frozen), yams, potatoes.

Proteins: Greens,Tofu, tempeh, “fakin bacon”, seitan, tofurkey slices, vegan Boca Burgers, Sun Burgers.
Dried herbs: peppermint, Italian seasoning mix, basil, dill, cilantro, paprika, cayenne, curry, pepper, nutmeg powder, cumin seeds, rosemary.
Fruits: citrus, apples, bananas, grapes, etc.
Other: Flaxseeds, almonds, walnuts, hazelnuts, pine nuts, raisins, and sesame seeds (for roasting).
Tahini (sesame butter), Nayonaise, tomato sauce, olive oil, Bragg’s liquid aminos, refried beans.
Spelt flour, Sucanat, sea salt, vanilla, canola oil, coconut oil, chocolate powder, and shredded coconut.
Also venture through the soy/rice cheeses, dairy free milks, and ice creams.

When you sit down to eat, look at what you created. Enjoy the colors, smells,
tastes, and the love that blesses the food. The Oneness of all beings!

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