what I eat in a week as a college student | plant-based, realistic, and balanced
Recipes in this Video
Coconut lentil curry is a staple in Indian cuisine, celebrated for its rich flavors and nourishing ingredients. It reflects the use of legumes and coconut, common in many South Asian dishes, symbolizing comfort and sustenance. This dish has gained popularity worldwide, often adapted to suit various dietary preferences, making it a beloved choice for both traditional and modern meals.
Ingredients
- ●red lentils
- ●coconut milk
- ●onion
- ●garlic
- ●ginger
- ●carrot
- ●bell pepper
- ●spinach
- ●curry powder
- ●cumin
- ●turmeric
- ●salt
- ●black pepper
- ●vegetable broth
- ●lime juice
- ●cilantro
Instructions
- 1Rinse red lentils under cold water until the water runs clear.
- 2Heat oil in a large pot over medium heat until shimmering.
- 3Add chopped onion, garlic, and ginger; sauté until fragrant, about 3-4 minutes.
- 4Stir in diced carrot and bell pepper; cook for another 3-4 minutes until softened.
- 5Add curry powder, cumin, and turmeric; cook for 1-2 minutes until spices are fragrant.
- 6Pour in vegetable broth and coconut milk; bring to a simmer.
- 7Add rinsed lentils and stir to combine; reduce heat to low and cover.
- 8Simmer for 20-25 minutes or until lentils are tender, stirring occasionally.
- 9Add spinach and lime juice; stir until spinach wilts, about 2-3 minutes.
- 10Season with salt and black pepper to taste.
- 11Serve hot, garnished with fresh cilantro.
Ingredient Alternatives
coconut milk
Healthier: light coconut milk
Cheaper: coconut cream diluted with water
Light coconut milk reduces calories while maintaining flavor.
red lentils
Healthier: green lentils
Cheaper: brown lentils
Green lentils are often cheaper and have a similar texture.
spinach
Healthier: kale
Cheaper: swiss chard
Kale is nutrient-dense and often available year-round.
lime juice
Healthier: lemon juice
Cheaper: vinegar
Vinegar can add acidity at a lower cost.
Techniques
Equipment
Also Known As
Ingredients
- ●4 medium zucchinis
- ●2 cups ricotta cheese
- ●1 cup shredded mozzarella cheese
- ●1/2 cup grated Parmesan cheese
- ●1 egg
- ●2 cups marinara sauce
- ●1 tsp dried oregano
- ●1 tsp garlic powder
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 cup fresh basil, chopped
Instructions
- 1Preheat the oven to 375°F (190°C).
- 2Slice the zucchinis lengthwise into thin strips using a mandoline or a sharp knife.
- 3Sprinkle salt on the zucchini strips and let them sit for about 10 minutes to draw out moisture. Pat them dry with paper towels.
- 4In a mixing bowl, combine ricotta cheese, 1/2 cup mozzarella cheese, Parmesan cheese, egg, oregano, garlic powder, salt, and black pepper. Mix until well combined.
- 5Spread a thin layer of marinara sauce on the bottom of a baking dish.
- 6Take a zucchini strip, place a spoonful of the cheese mixture at one end, and roll it up tightly. Place the roll seam-side down in the baking dish.
- 7Repeat the process with the remaining zucchini strips and cheese mixture.
- 8Once all the roll-ups are in the dish, pour the remaining marinara sauce over the top and sprinkle with the remaining mozzarella cheese and fresh basil.
- 9Cover the dish with aluminum foil and bake for 25 minutes. Remove the foil and bake for an additional 10-15 minutes until the cheese is bubbly and golden.
- 10Let it cool for a few minutes before serving.
Equipment
Cornbread has deep roots in American cuisine, particularly in the Southern states, where it has been a staple for centuries. Traditionally made with cornmeal, it reflects the agricultural heritage of the region, utilizing locally grown corn. Today, gluten-free versions allow those with dietary restrictions to enjoy this beloved side dish, which pairs well with chili, barbecue, and fried chicken.
Ingredients
- ●cornmeal
- ●gluten-free all-purpose flour
- ●baking powder
- ●salt
- ●sugar
- ●milk
- ●eggs
- ●butter
- ●honey
Instructions
- 1Preheat the oven to 400°F (200°C).
- 2Grease a baking dish or line it with parchment paper.
- 3In a large bowl, combine cornmeal, gluten-free all-purpose flour, baking powder, salt, and sugar.
- 4In another bowl, whisk together milk, eggs, melted butter, and honey until smooth.
- 5Add the wet ingredients to the dry ingredients and mix until just combined.
- 6Pour the batter into the prepared baking dish.
- 7Bake for 20-25 minutes or until golden and a toothpick comes out clean.
- 8Let cool for a few minutes before slicing and serving.
Ingredient Alternatives
milk
Healthier: almond milk
Cheaper: water
Almond milk is lower in calories while water is a cost-effective option.
butter
Healthier: coconut oil
Cheaper: margarine
Coconut oil provides a dairy-free option, while margarine is often less expensive.
Techniques
Equipment
Also Known As
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