5 Meals I eat ALL the time (plant based vegan)
Recipes in this Video
Chickpea salad is a popular dish in Mediterranean cuisine, celebrated for its refreshing flavors and nutritious ingredients. It is often served as a side dish or light meal, especially during warm weather. The dish showcases the versatility of chickpeas, which are a staple in many cultures, and can be customized with various vegetables and dressings. This salad is not only easy to prepare but also provides a healthy option for gatherings and everyday meals.
Ingredients
- ●canned chickpeas
- ●cucumber
- ●tomato
- ●red onion
- ●bell pepper
- ●parsley
- ●olive oil
- ●lemon juice
- ●salt
- ●pepper
Instructions
- 1Rinse and drain the canned chickpeas.
- 2Chop the cucumber, tomato, red onion, and bell pepper into small pieces.
- 3Finely chop the parsley and add it to the bowl.
- 4In a large bowl, combine the chickpeas and chopped vegetables.
- 5Drizzle olive oil and lemon juice over the salad.
- 6Season with salt and pepper to taste.
- 7Toss everything together until well mixed.
- 8Let the salad sit for a few minutes to allow flavors to meld.
- 9Serve chilled or at room temperature.
Ingredient Alternatives
canned chickpeas
Healthier: dried chickpeas
Cheaper: canned beans
Dried chickpeas are more nutritious; canned beans are often cheaper.
olive oil
Healthier: avocado oil
Cheaper: vegetable oil
Avocado oil has a higher smoke point; vegetable oil is usually less expensive.
Techniques
Equipment
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Ingredients
- ●4 cups mixed greens
- ●1 cup shredded carrots
- ●1 cup cucumber, thinly sliced
- ●1/2 cup red cabbage, shredded
- ●1/4 cup green onions, chopped
- ●1/4 cup sesame seeds
- ●1/2 cup edamame, shelled
- ●1/4 cup miso paste
- ●2 tbsp rice vinegar
- ●2 tbsp soy sauce
- ●1 tbsp honey
- ●1 tbsp sesame oil
- ●1 tbsp olive oil
- ●1 tsp grated ginger
- ●1 tsp garlic, minced
Instructions
- 1In a large bowl, combine mixed greens, shredded carrots, cucumber, red cabbage, green onions, and edamame.
- 2In a separate small bowl, whisk together miso paste, rice vinegar, soy sauce, honey, sesame oil, olive oil, grated ginger, and minced garlic until smooth.
- 3Pour the dressing over the salad and toss gently to combine all ingredients evenly.
- 4Sprinkle sesame seeds on top of the salad for added crunch.
- 5Serve immediately or chill in the refrigerator for 15 minutes before serving for enhanced flavors.
Equipment
Lentil soup is a staple in Italian cuisine, often enjoyed during colder months. It is a hearty dish that reflects the agricultural traditions of Italy, where lentils are cultivated. This soup is not only nutritious but also symbolizes prosperity and good luck, especially when served on New Year's Day. Variations exist across regions, showcasing local ingredients and flavors.
Ingredients
- ●lentils
- ●carrots
- ●celery
- ●onion
- ●garlic
- ●vegetable broth
- ●olive oil
- ●bay leaves
- ●salt
- ●pepper
Instructions
- 1Rinse the lentils under cold water and set aside.
- 2In a large pot, heat olive oil over medium heat.
- 3Add chopped onion, carrots, and celery; sauté until softened.
- 4Stir in minced garlic and cook for another minute.
- 5Add the lentils, vegetable broth, bay leaves, salt, and pepper.
- 6Bring to a boil, then reduce heat and simmer until lentils are tender.
- 7Remove bay leaves before serving.
Ingredient Alternatives
lentils
Healthier: green lentils
Cheaper: split peas
Split peas are often less expensive and cook faster.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Canola oil is a budget-friendly alternative.
Techniques
Equipment
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Ingredients
- ●4 medium sweet potatoes
- ●1 cup black beans, drained and rinsed
- ●1 cup corn, canned or frozen
- ●1 cup shredded cheese (cheddar or your choice)
- ●1/2 cup sour cream or Greek yogurt
- ●1 avocado, diced
- ●1/4 cup green onions, chopped
- ●1 tsp chili powder
- ●1 tsp cumin
- ●Salt and pepper to taste
Instructions
- 1Preheat the oven to 400°F (200°C).
- 2Wash and scrub the sweet potatoes, then pierce them several times with a fork.
- 3Place the sweet potatoes on a baking sheet and bake for 45-60 minutes, or until tender.
- 4While the sweet potatoes are baking, prepare the toppings: in a bowl, mix the black beans, corn, chili powder, cumin, salt, and pepper.
- 5Once the sweet potatoes are done, remove them from the oven and let them cool slightly.
- 6Cut each sweet potato in half lengthwise and gently fluff the insides with a fork.
- 7Spoon the black bean and corn mixture over the sweet potatoes.
- 8Top with shredded cheese and return to the oven for an additional 5-10 minutes, or until the cheese is melted.
- 9Remove from the oven and add a dollop of sour cream or Greek yogurt, diced avocado, and chopped green onions on top.
- 10Serve warm and enjoy!
Equipment
Vegan tacos are a modern twist on traditional Mexican street food, which typically features meat and cheese. They reflect a growing trend towards plant-based diets while maintaining the vibrant flavors of Mexican cuisine. These tacos celebrate fresh vegetables and legumes, making them both nutritious and satisfying. Today, they are enjoyed globally, often customized with various toppings and fillings to suit diverse palates.
Ingredients
- ●corn tortillas
- ●black beans
- ●avocado
- ●red onion
- ●cilantro
- ●lime
- ●jalapeño
- ●tomato
- ●corn
- ●bell pepper
- ●cumin
- ●smoked paprika
- ●garlic powder
- ●salt
- ●pepper
Instructions
- 1Warm corn tortillas in a skillet over medium heat until pliable, about 1-2 minutes per side.
- 2Rinse and drain black beans, then mash slightly with a fork.
- 3Sauté diced red onion and bell pepper in olive oil until softened, about 5-7 minutes.
- 4Add black beans to the skillet and season with cumin, smoked paprika, salt, and pepper; cook for 3-4 minutes.
- 5Remove from heat and stir in chopped cilantro and lime juice.
- 6Prepare toppings: dice tomatoes, slice avocado, and chop jalapeño.
- 7Assemble tacos by placing a spoonful of the black bean mixture on each tortilla.
- 8Top with diced tomatoes, avocado slices, and jalapeño.
- 9Garnish with additional cilantro and a squeeze of lime juice.
- 10Serve immediately with lime wedges on the side.
Ingredient Alternatives
black beans
Healthier: lentils
Cheaper: pinto beans
Lentils offer similar protein content with fewer calories.
avocado
Healthier: mashed peas
Cheaper: sliced cucumbers
Mashed peas provide creaminess with lower fat.
corn tortillas
Healthier: whole wheat tortillas
Cheaper: flour tortillas
Whole wheat adds fiber without sacrificing taste.
jalapeño
Healthier: bell pepper
Cheaper: banana pepper
Bell peppers offer sweetness without heat.
Techniques
Equipment
Also Known As
Ingredients
- ●1 cup lentils (red or green)
- ●1 tablespoon coconut oil
- ●1 onion, chopped
- ●2 cloves garlic, minced
- ●1 tablespoon ginger, grated
- ●1 tablespoon curry powder
- ●1 teaspoon turmeric
- ●1 can (14 oz) coconut milk
- ●2 cups vegetable broth
- ●1 cup diced tomatoes (canned or fresh)
- ●1 cup spinach, chopped
- ●Salt to taste
- ●Fresh cilantro for garnish
Instructions
- 1Rinse the lentils under cold water and set aside.
- 2In a large pot, heat the coconut oil over medium heat.
- 3Add the chopped onion and sauté until translucent, about 5 minutes.
- 4Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
- 5Add the curry powder and turmeric, stirring to coat the onions evenly.
- 6Pour in the coconut milk and vegetable broth, then add the diced tomatoes and lentils.
- 7Bring the mixture to a boil, then reduce the heat to low and simmer for 20-25 minutes, or until the lentils are tender.
- 8Stir in the chopped spinach and cook for an additional 5 minutes until wilted.
- 9Season with salt to taste and remove from heat.
- 10Serve hot, garnished with fresh cilantro.
Equipment
Ingredients
- ●8 oz pasta (penne or fusilli)
- ●2 tbsp olive oil
- ●1 small onion, diced
- ●3 cloves garlic, minced
- ●1/2 cup heavy cream
- ●2 tbsp harissa paste
- ●1/2 cup grated Parmesan cheese
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 cup fresh parsley, chopped
- ●1/4 cup sun-dried tomatoes, chopped (optional)
Instructions
- 1Cook the pasta according to package instructions until al dente. Drain and set aside.
- 2In a large skillet, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
- 3Add the minced garlic to the skillet and cook for an additional 1-2 minutes until fragrant.
- 4Stir in the harissa paste and cook for another minute, allowing the flavors to meld.
- 5Pour in the heavy cream and stir to combine. Bring the mixture to a gentle simmer.
- 6Add the grated Parmesan cheese, salt, and black pepper. Stir until the cheese is melted and the sauce is creamy.
- 7If using, add the sun-dried tomatoes and mix well.
- 8Add the cooked pasta to the skillet and toss to coat the pasta in the creamy harissa sauce.
- 9Remove from heat and garnish with fresh parsley before serving.
Equipment