Meal plan vegan

The meal plan for this week is a combination of American and Mediterranean dishes with a touch of Asian. The menu is built in such a way that saves preparation time by repurposing. Every week there is a salad, 2 sides and 4 entrees. I also include a breakfast dish as well as one healthy dessert. Quantities are for 4 people. If there is only two of you, you can cut recipes in half or make more so you can have leftovers for lunch.

I use various sizes of Pyrex to store the food, immediately after cooking it.

Menu

Brussels sprouts and kale salad

Quinoa Mediterranean

Roasted vegetables

Vegan lasagna with cashew cream

Baked falafel with tahini

Orange soup

Smoothie

Chocolate chia pudding

Recommended preparation steps

Please see preparation (for 4) steps below, you have two options; preparing the base and complete the meals right before dinner or you can go ahead and prepare all the recipes to completion in one day:

  1. Soak the chickpeas-first day
  2. Soak the cashews-first day
  3. Roast the vegetables
  4. Cut up the salad, it keeps well for a week.
  5. Cook quinoa and prepare the dish
  6. When vegetables are ready prepare the lasagna
  7. Make the soup
  8. Bake falafel the night of. Serve with tahini and roasted vegetables and quinoa
  9. Prepare Chia pudding, it keep in the fridge
  10. You are all set now to assemble your dishes during the week
Cooking school Asheville

Kale and brussels sprout salad

Easy salad that lasts
Prep Time 15 mins
Course Salad
Cuisine American
Servings 4 people

Equipment

  • Knife and board
  • jar for vinaigrette

Ingredients
  

  • 1 Lacinato kale sliced thin, spines removed
  • 1/2 lb Brussels sprouts
  • 1/2 cup Hazelnuts roasted
  • 1/2 cup grated parmesan

Dressing

  • 1/3 cup Red wine vinegar or other vinegar, lemon juice
  • 2/3 cup olive oil
  • 1 tsp Raw honey
  • 2 shakes salt
  • 2 shakes pepper garlic optional

Instructions
 

  • Slice the the sprouts and kale thinly, remove any hard parts
  • Shake the dressing ingredients well to emulsify
  • Massage the salad well with the dressing
  • Mix in the parmesan and roasted nuts
  • This salad can keep in the fridge for 5 days
Keyword beginner, cold, dressing, easy, greens, salad, side, summer
Tried this recipe?Let us know how it was!

Quick roasted vegetables

ofri5238
Prep Time 10 mins
Cook Time 20 mins
Course Side Dish
Cuisine Mediterranean
Servings 6 people

Equipment

  • Baking sheet
  • Large knife and board
  • Large mixing bowl

Ingredients
  

  • 2 Zucchinis
  • 3 Sweet potatoes Japanese or Garnet
  • 2 Peppers
  • 2 Purple onions
  • 2 White potatoes
  • 3 tbsp Chimichuri
  • 1 3 second drizzle of olive oil
  • 3 shakes fine sea salt
  • 2 whole bulbs garlic

Instructions
 

  • Slice the vegetables into fairly large chucks, 1"-2", no need to peel.
  • In the bowl mix the vegetables with the chimichurri, oil and a sprinkle of salt
  • Lay on a baking sheet in one layer. Bake one sheet at a time.
  • Cut the top stem from the garlic bulbs and place on baking sheet
  • Place under a broiler on high for 10 minutes on each side or until vegetables char
  • You can turn the vegetable over to char on the other side if you wish. I don't do that usually.
  • Load the baking sheet again with more vegetables until you cook all of them
Keyword easy, healthy, side, summer, vegetables
Tried this recipe?Let us know how it was!

Mediterranean quinoa

ofri5238
Easy salad or side dish
Prep Time 2 mins
Cook Time 15 mins
Course Side Dish
Cuisine Mediterranean
Servings 8 people

Equipment

  • Medium size pot
  • Large non stick pan
  • Large mixing bowl

Ingredients
  

Quinoa

  • 2 cups quinoa rinse well
  • 4 cups water
  • 1 tbsp better than bouillon vegetable
  • 1 tsp fine sea salt

Salad

  • 1 cup cherry tomatoes sliced in half
  • 1/2 cup olives sliced
  • 3 tbsp roasted pine nuts
  • 1 tbsp chimichurri
  • 1/2 cup feta optional

Instructions
 

Quinoa

  • Rinse the quinoa well numerous times
  • In a pot add water, quinoa, salt and bouillon
  • Bring to a boil and simmer for 10 minutes. leave covered for 10 more minutes

Salad

  • Heat up a pan and toss the quinoa until it crisps up
  • Add quinoa to mixing bowl
  • Add salad ingredients and some dressing from kale salad
Keyword beginner, cold, lunch, salad, side, summer
Tried this recipe?Let us know how it was!

Chia pudding

ofri5238
Easy and delicious dessert
Prep Time 2 mins
Resting time 4 hrs
Course Dessert
Servings 4 people

Equipment

  • Covered container

Ingredients
  

  • 1/2 C Chia seeds
  • 3 cups milk of choice water, almond, coconut, oat
  • 1 tbsp Raw cacao powder optional
  • 1 shake Ground cinnamon optional
  • 1 shake fine sea salt
  • 1 tbsp Raw honey optional

Instructions
 

  • (some seeds absorb less than others so if after 30 minutes your pudding is too thin add more chia 1T at a time.)
  • Stir every 5-10 minutes for 30 minutes and then chill to serve. Makes between 4 and 5 C. Serving size is 4-8 oz. Will keep in the refrigerator for at least 2 days. Add fresh or soaked dried fruits to your pudding to serve.
Keyword breakfast, healthy dessert, snack
Tried this recipe?Let us know how it was!

Breakfast vanilla smoothie

ofri5238
Prep Time 5 mins
Course Breakfast
Cuisine American
Servings 4 people

Equipment

  • Blender

Ingredients
  

  • 1 avocado
  • 6 ripe bananas frozen if possible or add ice instead
  • 1 tbsp hemp seeds also: chia seeds, flax, collagen
  • 1/2 organic lemon including the skin
  • 3 splashes vanilla essence
  • 5 cups milk of choice almond, coconut, cashew
  • 3 scoops protein powder

Instructions
 

  • Blend everything and enjoy
Keyword beginner, breakfast, fruit, healthy dessert, smoothie, summer
Tried this recipe?Let us know how it was!
Asheville cooking classes

Orange soup

ofri5238
naturally sweet soup great as a meal or a snack
Prep Time 5 mins
Cook Time 1 min
Course Soup
Cuisine American
Servings 4 people

Equipment

  • 1 large pot
  • Immersion blender stick

Ingredients
  

  • 1 onion or leek
  • 1-2 lb carrots
  • 2 small sweet potatoes
  • 1 butternut squash
  • 2 sprigs of Thyme optional
  • 1 Tbsp Better then Bouillon stock
  • Salt as needed
  • 2 tsp Curry powder optional
  • 1 can coconut milk optional
  • ½ stick butter salted or unsalted or 3 Tbsp olive oil
  • 1 stick cinnamon or 3 shakes of ground cinnamon

Instructions
 

  • Cut the leek or onion into slices, sauté in the melted butter until translucent.
  • Add vegetable unpeeled
  • Add water just enough to cover the vegetables.
  • Bring to a boil and lower to simmer. Cook until fork tender.
  • Blend until smooth using an immersion blender.
  • Add the optional seasoning, coconut milk and salt.
Keyword beginner, dinner, snack, soup
Tried this recipe?Let us know how it was!

Creamy lasagna

ofri5238
Delicious hearty dish
Prep Time 30 mins
Cook Time 30 mins
Course Main Course
Cuisine Italian
Servings 4 people

Equipment

  • 1 large Pyrex (6 cups)
  • 1 small bowl for soaking the cashews
  • Blender or immersion blender

Ingredients
  

Cashew cream

  • 1 cup raw cashews soaked for 3 hrs minimum
  • 1/2 lemon Lemon juice
  • 1 tbsp tahini
  • 1 clove garlic
  • 1 shake fine sea salt

Lasagna

  • 1 jar marinara sauce
  • 1 box lasagna sheets (I prefer GF)
  • 4 handfuls roasted vegetables
  • 1 lb firm tofu crumbled

Instructions
 

Cashew cream

  • Blend all the ingredients, add water for thinner consistency if necessary

Lasagna

  • In a Pyrex lay the a layer of the dried lasagna
  • Layer roasted vegetables, crumble tofu on top
  • spread some cashew cream and marinara sauce
  • Layer again and finish with cashew cream
  • Cover with foil and bake for 30-40 minutes
  • Sometimes it leaks, place a tray underneath the lasagna to keep your oven clean!
  • This dish gets better after a few days
Keyword dinner, italian, lunch, one-pot meal, protein, vegan, vegetables
Tried this recipe?Let us know how it was!
www.ofrishomecooking.com

Baked falafel

ofri5238
Easy dish, great snack or a meal
Prep Time 8 hrs
Cook Time 30 mins
Course Main Course
Cuisine Mediterranean
Servings 4 people

Equipment

  • Bowl for soaking the peas
  • Blender or food processor
  • Baking sheet

Ingredients
  

  • 2 cups dry chickpeas
  • 1 large onion
  • 4 cloves garlic
  • 2 tbsp olive oil
  • 2 tbsp tahini
  • 1 tsp baking soda
  • 1 tsp salt
  • 1/2 tbsp ground cumin
  • 1 bunch parsley or cilantro

Instructions
 

  • Soak the chickpeas in water overnight
  • Heat the oven up to 400 F
  • Drain the chickpeas well, blend all the ingredients. Add flour if it seem too runny
  • Form balls and place it on a baking sheet, bake for 30 minutes.
  • Serve with tahini from last week's menu
Keyword beginner, chickpeas, legumes, protein, snack
Tried this recipe?Let us know how it was!