What I Eat In A Few Days | easy plant based recipes
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Recipes in this Video
9 recipes
veganplant-basedgluten-freenut-freesoy-free
Super Green Soup is a vibrant dish that embodies the health-conscious trends of modern American cuisine. Packed with nutrient-dense greens, it reflects a growing interest in plant-based eating and detoxifying foods. This soup is often enjoyed as a light lunch or a refreshing dinner option, and its versatility allows for various adaptations based on seasonal vegetables. Today, it has gained popularity in wellness circles and is embraced for its bright flavors and health benefits.
Ingredients
- ●olive oil
- ●onion
- ●garlic
- ●celery
- ●zucchini
- ●spinach
- ●kale
- ●broccoli
- ●peas
- ●vegetable broth
- ●lemon juice
- ●salt
- ●black pepper
- ●nutmeg
- ●fresh herbs
Instructions
- 1Heat olive oil in a large pot over medium heat until shimmering.
- 2Add chopped onion and sauté until translucent, about 5 minutes.
- 3Stir in minced garlic and cook until fragrant, about 1 minute.
- 4Add diced celery and zucchini, cooking until softened, about 5-7 minutes.
- 5Add chopped broccoli, spinach, kale, and peas to the pot.
- 6Pour in vegetable broth and bring to a boil.
- 7Reduce heat and simmer for 10-15 minutes until vegetables are tender.
- 8Remove from heat and let cool slightly before blending.
- 9Blend the soup until smooth using an immersion blender or in batches in a blender.
- 10Stir in lemon juice, salt, black pepper, and nutmeg to taste.
- 11Return to heat and warm through if needed.
- 12Serve hot, garnished with fresh herbs if desired.
Ingredient Alternatives
spinach
Healthier: kale
Cheaper: frozen spinach
Kale adds more nutrients while frozen spinach is often less expensive.
vegetable broth
Healthier: homemade broth
Cheaper: water
Homemade broth is healthier, while water is a cost-saving option.
fresh herbs
Healthier: dried herbs
Cheaper: no herbs
Dried herbs can be healthier in terms of shelf life, and omitting herbs saves money.
Techniques
sautéingblending
Equipment
large potimmersion blendercutting boardknife
🌶️🌶️🌶️Low
Also Known As
Green Detox SoupGreen Vegetable Soup
veganplant-basedgluten-freenut-free
Ingredients
- ●2 cups vegetable broth
- ●1 cup spinach
- ●1 cup kale
- ●1 cup broccoli florets
- ●1/2 cup green peas
- ●1/2 cup celery, chopped
- ●1/2 cup onion, chopped
- ●2 cloves garlic, minced
- ●1 tbsp olive oil
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 tsp nutmeg
- ●1/2 cup cashews, crushed
- ●1/2 cup breadcrumbs
- ●1/4 cup nutritional yeast
- ●1 tbsp fresh parsley, chopped
Instructions
- 1In a large pot, heat olive oil over medium heat.
- 2Add chopped onion, celery, and garlic. Sauté until the onion is translucent, about 5 minutes.
- 3Add the vegetable broth, spinach, kale, broccoli, and green peas to the pot. Bring to a boil.
- 4Reduce heat and let simmer for 15 minutes until the vegetables are tender.
- 5Use an immersion blender to puree the soup until smooth. If you don't have one, carefully transfer the soup to a blender in batches.
- 6Season the soup with salt, black pepper, and nutmeg. Stir well and keep warm.
- 7In a separate bowl, mix crushed cashews, breadcrumbs, nutritional yeast, and parsley.
- 8Preheat the oven to 375°F (190°C).
- 9Spread the cashew mixture on a baking sheet and bake for 10-12 minutes until golden brown, stirring halfway through.
- 10Serve the soup hot, topped with cashew crusted croutons.
Equipment
large potimmersion blenderbaking sheetmixing bowl
veganplant-baseddairy-freenut-freesoy-free
Ingredients
- ●2 cups almond milk
- ●2 tbsp black sesame paste
- ●1 tbsp adaptogen powder (e.g., ashwagandha or reishi)
- ●1 tbsp maple syrup (optional)
- ●1/2 tsp vanilla extract
- ●1/4 tsp cinnamon
- ●Pinch of salt
Instructions
- 1In a small saucepan, heat the almond milk over medium heat until warm but not boiling.
- 2Add the black sesame paste to the warm almond milk and whisk until fully combined.
- 3Stir in the adaptogen powder, maple syrup (if using), vanilla extract, cinnamon, and salt.
- 4Continue to heat the mixture, whisking frequently, until it is hot but not boiling.
- 5Remove from heat and pour the latte into mugs.
- 6Optional: Top with a sprinkle of cinnamon or additional black sesame seeds for garnish.
- 7Serve immediately and enjoy your adaptogen latte.
Equipment
small saucepanwhiskmugs
Ingredients
- ●4 sheets nori seaweed
- ●2 cups sushi rice
- ●1/4 cup rice vinegar
- ●1 tbsp sugar
- ●1/2 tsp salt
- ●1 cucumber, julienned
- ●1 avocado, sliced
- ●1/2 lb crab meat (or tofu for vegetarian option)
- ●Soy sauce for serving
Instructions
- 1Rinse the sushi rice under cold water until the water runs clear.
- 2Cook the sushi rice according to package instructions, then let it cool slightly.
- 3In a small bowl, mix the rice vinegar, sugar, and salt until dissolved. Stir this mixture into the cooled rice.
- 4Place a bamboo sushi mat on a flat surface and lay a sheet of nori on top, shiny side down.
- 5Spread a thin layer of sushi rice over the nori, leaving a 1-inch border at the top.
- 6Arrange the cucumber, avocado, and crab meat (or tofu) in a line across the rice.
- 7Using the bamboo mat, carefully roll the nori away from you, pressing gently to form a tight roll.
- 8Seal the edge of the nori with a little water to hold it together.
- 9Repeat the process with the remaining ingredients.
- 10Slice the rolls into bite-sized pieces with a sharp knife, wiping the knife with a damp cloth between cuts.
- 11Serve with soy sauce for dipping.
Equipment
Bamboo sushi matSharp knifeSmall bowlRice cooker or pot
Ingredients
- ●8 oz pasta (fusilli or rotini)
- ●1/2 cup Caesar dressing
- ●1/4 cup chili crunch oil
- ●1 cup cherry tomatoes, halved
- ●1/2 cup grated Parmesan cheese
- ●1/4 cup fresh parsley, chopped
- ●1/2 tsp garlic powder
- ●1/2 tsp black pepper
- ●1/4 tsp salt
- ●1/2 cup croutons
Instructions
- 1Cook the pasta according to package instructions until al dente. Drain and rinse under cold water to cool.
- 2In a large mixing bowl, combine the cooked pasta, Caesar dressing, and chili crunch oil. Toss until the pasta is well coated.
- 3Add the halved cherry tomatoes, grated Parmesan cheese, chopped parsley, garlic powder, black pepper, and salt to the bowl. Mix well to combine all ingredients.
- 4Taste and adjust seasoning if necessary, adding more salt or pepper as desired.
- 5Refrigerate the pasta salad for at least 30 minutes to allow the flavors to meld.
- 6Before serving, gently fold in the croutons for added crunch.
- 7Serve chilled or at room temperature, garnished with extra parsley and Parmesan if desired.
Equipment
large potmixing bowlcolanderspatula
🌶️🌶️🌶️Low
vegetariangluten-free
Ingredients
- ●2 cups cooked black beans
- ●1 avocado, mashed
- ●1/2 cup diced tomatoes
- ●1/4 cup chopped red onion
- ●1/4 cup chopped cilantro
- ●1 lime, juiced
- ●1 tsp cumin
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●8 small corn tortillas
- ●1/2 cup crumbled feta cheese (optional)
Instructions
- 1In a mixing bowl, combine the cooked black beans, mashed avocado, diced tomatoes, chopped red onion, and chopped cilantro.
- 2Add lime juice, cumin, salt, and black pepper to the mixture. Stir until well combined.
- 3Heat a skillet over medium heat and warm the corn tortillas for about 30 seconds on each side until pliable.
- 4Take a tortilla and place a generous spoonful of the bean mixture in the center.
- 5Gently smash the filling down with a fork or the back of a spoon to flatten it slightly.
- 6If using, sprinkle crumbled feta cheese on top of the filling.
- 7Fold the tortilla in half to create a taco shape.
- 8Repeat the process with the remaining tortillas and filling.
- 9Serve the smashed bean tacos immediately, garnished with extra cilantro if desired.
Equipment
mixing bowlskilletforkspoon
Waffles have a long history in America, evolving from a simple batter cooked between two metal plates to the fluffy breakfast staple we know today. High protein waffles cater to health-conscious individuals looking to boost their protein intake while enjoying a classic dish. This modern twist has gained popularity among fitness enthusiasts and those seeking nutritious breakfast options.
Ingredients
- ●oats
- ●protein powder
- ●eggs
- ●milk
- ●baking powder
- ●vanilla extract
- ●cinnamon
- ●salt
- ●cooking spray
Instructions
- 1Blend oats until finely ground to create oat flour.
- 2In a bowl, combine oat flour, protein powder, baking powder, cinnamon, and salt.
- 3In another bowl, whisk together eggs, milk, and vanilla extract.
- 4Mix the wet ingredients into the dry ingredients until just combined.
- 5Preheat the waffle iron and lightly coat it with cooking spray.
- 6Pour the batter into the preheated waffle iron, filling it about halfway.
- 7Close the waffle iron and cook until golden brown, about 4-5 minutes.
- 8Carefully remove the waffle and repeat with the remaining batter.
- 9Serve warm with toppings of choice, such as fruit or yogurt.
Ingredient Alternatives
protein powder
Healthier: Greek yogurt
Cheaper: cottage cheese
Greek yogurt adds protein with fewer calories.
milk
Healthier: almond milk
Cheaper: water
Almond milk is lower in calories, while water is a cost-effective substitute.
Techniques
blendingmixingbaking
Equipment
blendermixing bowlwaffle ironwhisk
🌶️🌶️🌶️Lowmilkeggs
Also Known As
Protein WafflesHealthy Waffles
vegangluten-freesoy-free
Ingredients
- ●1 block (14 oz) firm tofu
- ●1/2 cup BBQ sauce
- ●1 tbsp olive oil
- ●1 tsp garlic powder
- ●1 tsp onion powder
- ●1/2 tsp smoked paprika
- ●1/2 tsp salt
- ●1/4 tsp black pepper
Instructions
- 1Preheat the grill to medium heat.
- 2Press the tofu block to remove excess moisture, then cut it into 1-inch thick slices.
- 3In a bowl, mix the BBQ sauce, olive oil, garlic powder, onion powder, smoked paprika, salt, and black pepper.
- 4Marinate the tofu slices in the BBQ sauce mixture for at least 30 minutes.
- 5Place the marinated tofu slices on the grill and cook for about 5-7 minutes on each side, or until grill marks appear and the tofu is heated through.
- 6Brush additional BBQ sauce on the tofu during the last few minutes of grilling for extra flavor.
- 7Remove the tofu from the grill and let it rest for a few minutes before serving.
- 8Serve the BBQ tofu with your choice of sides.
Equipment
grillmixing bowltofu press (optional)
vegetarianveganplant-baseddairy-freeegg-freegluten-freenut-freesoy-free
Ingredients
- ●2 medium sweet potatoes
- ●1 block (14 oz) firm tofu, drained and pressed
- ●8 oz mushrooms, sliced
- ●1/4 cup BBQ sauce
- ●2 tbsp olive oil
- ●1 tsp garlic powder
- ●1 tsp onion powder
- ●1/2 tsp salt
- ●1/2 tsp black pepper
- ●1/4 tsp smoked paprika
- ●Fresh parsley for garnish
Instructions
- 1Preheat the oven to 400°F (200°C).
- 2Wash and pierce the sweet potatoes with a fork. Place them on a baking sheet and bake for 45-60 minutes, or until tender.
- 3While the sweet potatoes are baking, prepare the tofu. Cut the tofu into cubes and toss with olive oil, garlic powder, onion powder, salt, pepper, and smoked paprika.
- 4In a skillet over medium heat, add the seasoned tofu and cook until golden brown on all sides, about 10-15 minutes.
- 5Add the sliced mushrooms to the skillet with the tofu and cook for an additional 5-7 minutes until the mushrooms are tender.
- 6Pour the BBQ sauce over the tofu and mushrooms, stirring to coat evenly. Cook for another 2-3 minutes until heated through.
- 7Once the sweet potatoes are done, remove them from the oven and let them cool slightly before slicing them open.
- 8Spoon the BBQ tofu and mushroom mixture into the sweet potatoes.
- 9Garnish with fresh parsley before serving.
Equipment
baking sheetskilletknifecutting boardspatula
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