Time to Read:
About 2 minutes
| Meal | Menu |
|---|---|
| Breakfast |
|
| Snack |
|
| Lunch |
|
| Snack |
|
| Dinner |
|
| Snack |
|
Tofu Scramble
Makes 2 servings.
- Prep time: 5 minutes
- Cooking time: 15 minutes
- Total time: 20 minutes
Ingredients
- 2 tablespoons olive oil
- 2 green onions, chopped
- 2 garlic cloves, minced or pressed
- 1 Roma tomato, chopped
- 1 (16-ounce) block firm tofu, drained
- 2 tablespoons nutritional yeast
- ¼ teaspoon turmeric powder
- ½ teaspoon salt
- 2 tablespoons unsweetened almond milk
Instructions
- Add the olive oil, green onion, garlic, and tomato to a large skillet over medium heat. Stir.
- Place the tofu block in the center of the skillet and use a hand masher, wooden spoon, or spatula to break it up. Cook for 5 minutes, stirring often.
- Add the nutritional yeast, turmeric powder, salt, and almond milk to the skillet. Mix and cook for another 5 minutes.
- Serve right away.
Nutrition information
Serving size: 1 cup
- Calories: 367
- Carbohydrates: 13 grams
- Protein: 29 grams
- Fat: 24 grams
- Sodium: 360 milligrams
- Potassium: 434 milligrams
- Added sugar: 0 grams
Black Bean and Poblano Quesadillas
Makes 4 servings.
- Prep time: 15 minutes
- Cooking time: 20 minutes
- Total time: 35 minutes
Ingredients
- 1 tablespoon olive oil
- 1 small onion, diced
- 1 poblano pepper, diced
- ¼ teaspoon cumin
- 1 (15-ounce) can black beans, rinsed and drained
- 1 cup shredded Monterrey jack or your cheese of choice, such as vegan cheese, cheddar, or mozzarella
- 4 taco-size flour tortillas
Optional toppings:
- Sour cream
- Avocado
- Guacamole
Instructions
- Add the olive oil, onion, poblano pepper, and cumin to a large skillet over medium heat. Sauté until the onions look translucent (a little bit see-though), about 3 minutes.
- Add the black beans and cook for another 3 minutes, mixing often. Move the mixture from the skillet to a dish or container.
- To build the quesadillas, lie a tortilla flat. Add some of the bean mixture and cheese to one half of the tortilla. Then, fold over the other half of the tortilla. Repeat with the other tortillas.
- Using the same skillet, place the quesadillas into the skillet over medium heat. Cook them until the cheese is melted, about 1 minute on each side.
- Serve as is or with sour cream, avocado, or guacamole on top.
Nutrition information
Serving size: 1 quesadilla
- Calories: 325 calories
- Carbohydrates: 43 grams
- Protein: 11 grams
- Fat: 13 grams
- Sodium: 413 milligrams
- Potassium: 472 milligrams
- Added sugar: 0 grams
Vegan Sancocho (Caribbean Root Vegetable Soup)
Makes 4 servings.
- Prep time: 20 minutes
- Cooking time: 40 minutes
- Total time: 60 minutes
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 1 medium bell pepper, chopped
- 4 peeled garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon dry oregano
- Salt and pepper to taste
- ¼ cup tomato paste
- 1 (8-ounce) package seitan, cut into ½-inch pieces
- 2 medium yellow potatoes
- 1 medium sweet potato
- 1 plantain, ripe or green, grated
- 4 cups (32 ounces) vegetable broth
- 1 cup water
- ½ cup chopped cilantro
- Juice of 1 lime
Instructions
- Add the olive oil, onion, bell pepper, garlic, cumin, oregano, salt, and pepper to a large pot over medium heat. Mix and sauté for about 5 minutes. Add the tomato paste and mix.
- Add the seitan pieces, yellow potatoes, sweet potatoes, and plantain to the pot. Mix well.
- Add the vegetable broth and water to the pot and stir. Bring the mixture to a boil, then lower the heat and add cilantro.
- Cover the pot and simmer until the vegetables are tender, about 20 minutes. Add lime juice before serving.
Nutrition information
Serving size: 1.5 cups (12 ounces)
- Calories: 244
- Carbohydrates: 38 grams
- Protein: 16 grams
- Fat: 5 grams
- Sodium: 433 milligrams
- Potassium: 856 milligrams
- Added sugar: 0 grams