Vegan Meal Plan
Cook time: 
Total time: 
Serves: a lot
 
Ingredients
  • staples: oil, salt, pepper, soy sauce, Sriracha, vinegar
For the whole wheat pasta:
  • ½ box (8 ounces) of whole wheat pasta
For the roasted Japanese yam:
  • 3 large Japanese yams, peeled and diced
For the roasted broccoli:
  • 3 large broccoli crowns, diced
For the vegan tofu quiche:
  • 1 container (14 ounces) of firm tofu
  • 3 tablespoons of roasted red pepper hummus
  • 2 tablespoons of nutritional yeast
For the scrambled tofu with tomato:
  • 2 scallions, chopped
  • 1 container (14 ounces) of silken tofu
  • 1 tomato, diced
  • miso slurry (1 tablespoon of miso + 1 tablespoon of cold water)
  • ⅛ teaspoon turmeric for color
For the coconut sweet potato curry:
  • 1 onion, diced
  • 3 large sweet potatoes, peeled and diced
  • 2 (15 ounce) cans of coconut milk
  • 1 tablespoon of curry powder
For the peach glazed green beans:
  • 2 cloves of garlic, minced
  • 1 package of green beans, trimmed
  • 2 tablespoons of peach jam
For the stir-fry soba with cabbage:
  • 2 scallions, chopped
  • 2 cloves of garlic, minced
  • 1 small head of cabbage
  • 3 bunches (6 ounces) of soba noodles
  • ¼ cup of peanuts
Instructions
  1. Preheat the oven to 400 degrees.
  2. Prep all the vegetables.
For the whole wheat pasta:
  1. Add the whole wheat pasta plus 4 cups of water to a large pot.
  2. Cook over medium heat and stir occasionally until done, about 20 minutes.
  3. Drain the pasta.
For the roasted Japanese yam:
  1. Line 2 baking sheets (9x13) with aluminum foil.
  2. Toss the Japanese yam with 2 tablespoons of oil.
  3. Bake at 400 degrees for 45-60 minutes until tender, stirring once halfway through.
For the roasted broccoli:
  1. Line 2 baking sheets (9x13) with aluminum foil.
  2. Toss the broccoli with 1 teaspoon of salt, ½ teaspoon of pepper, and 2 tablespoons of oil.
  3. Bake at 400 degrees for 25-30 minutes until tender.
For the vegan tofu quiche:
  1. Blend together the firm tofu, hummus, nutritional yeast, ½ teaspoon of salt, and ¼ teaspoon of pepper.
  2. Line a pie pan with aluminum foil. Transfer the blended mixture into the pie pan.
  3. Bake at 400 degrees for 30-35 minutes until set.
For the scrambled tofu with tomato:
  1. Heat up 2 tablespoons of oil in a medium pan over medium heat.
  2. Cook and stir the scallions for a minute.
  3. Add the tofu, tomato, miso slurry, and turmeric.
  4. Break up the tofu, and cook until the water evaporates, about 10 minutes.
For the coconut sweet potato curry:
  1. Heat up 2 tablespoons of oil in a large pan over medium heat.
  2. Add the onion and curry powder. Stirring occasionally, saute for 3-5 minutes until the onions are golden brown.
  3. Add the sweet potatoes and coconut milk to the pan.
  4. Stir occasionally, and simmer uncovered for 35-40 minutes until the sweet potatoes are tender.
  5. To season, add 2 tablespoons of soy sauce, 1 tablespoon of Sriracha, and 1 tablespoon of vinegar.
For the peach glazed green beans:
  1. Add the green beans to a large pot, and cover with water.
  2. Cook over medium heat until the green beans are tender, about 15 minutes.
  3. Drain the green beans.
  4. Heat up 2 tablespoons of oil in a large pan over medium heat.
  5. Add the garlic. Stirring occasionally, cook for a minute until the garlic is golden brown.
  6. Add the green beans, jam, 2 tablespoons of soy sauce, 1 teaspoon of Sriracha.
  7. Briefly cook and stir until combined.
For the stir-fry soba with cabbage:
  1. Add the soba and 4 cups of water to a large pot.
  2. Cook over medium heat and stir occasionally until done, about 20 minutes.
  3. Drain the pasta.
  4. Heat up 2 tablespoons of oil in a large pan over medium heat.
  5. Add the scallions and garlic. Cook and stir for a minute.
  6. Add the cabbage. Cook and stir until tender, about 5 minutes.
  7. Add the soba and peanuts. Stir to combine.
Recipe by FoodParsed at http://foodparsed.com/vegan-meal-plan/