Sunday, January 17, 2016

Vegan meal plan for 1 #2 (partial week)

Breakfast: date bars
Lunch: hummus wrap
Dinner: thyme white bean pot pie

Breakfast: garbanzo patty sandwich
Lunch: thyme white bean pot pie
Dinner: cheezy taco bowl

Breakfast: date bars
Lunch: cheezy taco bowl
Dinner: firecracker noodles

Breakfast: garbanzo patty sandwich
Lunch: firecracker noodles
Dinner: chickpea enchilada wraps

Breakfast: garbanzo patty sandwich
Lunch: chickpea enchilada wraps
Dinner: crispy kung pao cauliflower

Cheesy taco bowl (makes 2 servings)
1½ cups cooked brown rice
1½-3 tsp Taco Seasoning
½ cup prepared black beans
¼ cup salsa
hot sauce
Quick Queso
1 cup (8-oz) soy or almond milk
⅓ cup nutritional yeast
3 tbsp flour
1 tsp onion powder
½ tsp garlic powder
¼ tsp chili powder

To make Queso: Whisk all ingredients together in a saucepan. Bring to a boil over medium heat, stirring often. Once it thickens slightly, set aside.
1. Toss cooked rice with taco seasoning until it's lightly coated, or to taste.
2. Fold in beans.
3. Spoon into serving bowls and top with warm Quick Queso and cool salsa. Alternatively mix salsa into Queso.
4. Drizzle with hot sauce and garnish with cilantro if desired.

Thyme and white bean pot pie (makes 2 servings)
2 tsp olive oil
1/4 white or yellow onion finely diced
Salt + Pepper to taste
1 cup carrots, peeled and finely chopped
3 Tbsp unbleached all purpose flour
1 cup vegetable broth
1 tsp thyme
1/2 can chickpeas
Pie crust
Preheat oven to 400 degrees F
Heat a large pot over medium heat. Once hot, add oil and onion. Season with a pinch each salt and pepper and stir. Sauté until soft and translucent - 4-5 minutes.
Add carrots and season with a pinch more salt and pepper. Cook 2-3 minutes, then add flour and stir well to thoroughly coat.
Cook for 1 minute, then slowly add vegetable broth, whisking to prevent clumps.
Add thyme and white beans and bring the mixture to a simmer. Then lower heat to low and simmer for a few minutes. Cover and remove from heat while preparing crust.
At this time, scoop the white bean filling into the pie dish.
Bake pot pie for 35-40 minutes, or until the filling is bubbly and the pie crust is golden brown. Let cool 10 minutes before serving.

Firecracker noodles (makes 2 servings)
1 pkg extra-firm tofu
3-4 tbsp Sriracha (may reduce)
1 tbsp low-sodium soy sauce
1 tbsp sweetener (optional)
4-oz noodles
4-oz green beans
1. Press tofu (directions in the forums) and then cube. If using tempeh, slice each package into 13 strips short-wise.
2. Arrange tofu or tempeh in a casserole dish, avoiding overlap where possible.
3. In a small bowl, whisk Sriracha with soy sauce. Taste, adding more Sriracha, soy sauce or sweetener (such as honey or agave nectar) as desired.
4. Thin with 1-3 tbsp water (so it's more like a sauce), then pour over top.
5. Cover, refrigerate, and marinate for at least 30 minutes.
6. Preheat oven to 350F and line a baking sheet with parchment paper.
7. Remove tofu or tempeh from marinade (reserve the marinade) and arrange in a single layer on your baking sheet.
8. Bake 20-40 minutes, or until crispy, turning a few times to cook all sides.
9. Cook noodles via package instructions, adding green beans a few minutes before the noodles are done to cook briefly and warm up (or steam separately).
10. Drain and rinse under cold water.
11. Return noodles to pot with green beans and add reserved marinade, stirring to lightly coat everything.
12. Add baked tofu or tempeh and use tongs to toss and mix in.
13. Heat over low for a few minutes to warm everything and thicken the sauce.

Chickpea enchilada wraps (makes 2 servings)
1/2 can chickpeas
1 tsp low-sodium soy sauce
1 tbsp taco seasoning
1 cooked sweet potatoes
2 flour tortillas
1 cup shredded cabbage
1/2 cup enchilada sauce (freeze the rest)
1. Preheat oven to 400F and line a baking sheet with parchment paper.
2. Drain chickpeas but do not rinse.
3. In a mixing bowl, combine chickpeas with soy sauce and taco seasoning, stirring until evenly coated.
4. Place prepared chickpeas on your baking sheet and bake 20-25 minutes, or until golden and crispy but not hard.
5. Allow chickpeas to cool slightly, then mash with a fork until no whole beans are left but it's still chunky. Set aside.
6. In another bowl, mash cooked sweet potatoes with a fork or potato masher, adding a little Taco Seasoning if desired.
7. Spread mashed potatoes on each tortilla.
8. Top with mashed chickpeas, shredded cabbage and guacamole. (Alternatively, toss cabbage with guacamole for a slaw).
9. Drizzle enchilada sauce in wrap and roll- up OR roll-up and drizzle sauce over top.

Crispy Kung Pao Cauliflower
For the Baked Crispy Cauliflower
¼ cup + 1 tbsp corn starch or other starch
¼ cup + 2 tbsp bread crumbs (use gluten-free crumbs to make gf)
¼ cup + 1 tbsp or more water
2 tsp soy sauce
¼ tsp salt
1 tsp oil
1 medium head of cauliflower, chopped into florets
For the Kung Pao sauce:
1 small jar hosin sauce
2 to 3 tbsp chopped cashews

Chop up the cauliflower and keep aside. Preheat the oven to 425 degrees F. Mix the cornstarch breadcrumbs, and the rest of the ingredients to make a batter. Let the batter sit for 10 seconds to thicken if it isn't thick. The cornstarch continues to thicken the batter, so as soon as it is a good not too watery consistency, start dipping the cauliflower in the batter, tap to drop excess and place on parchment lined baking sheet. If the batter thickens too much while working, add a tsp or more water and mix in and continue.
Bake for 30 minutes or longer until the florets are cooked through. Check with a toothpick/knife
Meanwhile heat the sauce. Add the nuts and mix for a few seconds, reduce heat to medium low and continue to cook 4 to 5 minutes. Stir occasionally.
Arrange the baked cauliflower in a shallow bowl in one layer. When ready to serve, Drizzle the sauce over each floret. Serve.
To store, store the baked cauliflower and sauce separately. Heat the sauce, pour over the florets. To serve with rice/cooked grains, double the sauce mix and bring to a boil to thicken, toss in the cauliflower and serve immediately over rice.

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