Thursday, January 28, 2016

Vegan meal plan for Mia #3

Variation of last week's plan, using your ingredients.

Lunch: leftover pasta Dinner: cheezy taco bowl (see below)

Breakfast: garbanzo bean patty breakfast sandwich
Lunch: leftover cheezy taco bowl
Dinner: Mushroom Stroganoff (

Breakfast: bagels & vegan cream cheese 
Lunch: leftover mushroom stroganoff 
Dinner: curried tofu avocado wraps (

Breakfast: mango & pineapple 
Lunch: leftover curried tofu avocado wraps 
Dinner: cookbook club (wild rice gratin and spicy peanuts) (

Breakfast: Cinnamon Roll Mug Cake (See below)
Lunch: leftover cheezy taco bowl 
Dinner: crispy kung pao cauliflower (

Breakfast: Blueberry Breakfast bar
Lunch: leftover crispy kung pao cauliflower
Dinner: Chickpea Enchilada Wraps (see below)

Breakfast: Cinnamon Roll Mug Cake
Lunch: leftover chickpea enchilada wrap
Dinner: 8 minute black bean soup (

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
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 Queso and cool salsa. Alternatively mix salsa into Queso.
4. Drizzle with hot sauce and garnish with cilantro if desired.

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.

Cinnamon Roll Mug Cake
1/4 c flour
1/4 tsp baking powder
4 tbsp almond milk
1 tbsp honey or maple syrup
1/4 tsp vanilla extract
1 tbsp brown sugar
1/4 tsp cinnamon
1 banana

In a mug, stir all ingredients together except banana. Microwave for 1 min, 25 seconds. Slice banana, sprinkle a little additional cinnamon and top the mug cake and microwave for an additional 30 seconds.

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