meal plan- soups, rice, pad thai

greens plastic free

I can’t believe it’s Friday again already- this week has flown by.  It was extremely foggy all week here- “is it day or is it night?” kind of weather- so we’ve been reading, cozying up and watching old movies, playing board games.  I had to wake up really early to go to the farmers market on Saturday, I was groggy + grumpy + rushed, went without a list, and subsequently bought way less than I normally do.  So I basically relied on pantry staples like chickpeas, noodles, and rice, 2 week old carrots and kimchi (will share the kimchi recipe soon) until I got to the store mid week.  It was delicious though!

I hope you enjoy these recipes and that they bring you some joy this week.  Don’t be like me- utilize the list I’ve left at the bottom of the post.  Also, you’ll probably have leftover red cabbage- this slaw makes a perfect lunch.  There’s a leftover 1/2 fennel bulb and and orange, too- thinly slice the fennel, peel and thinly slice the orange, add in thinly sliced celery, some parsley leaves, and a drizzle of good olive oil + flaky sea salt for a delish snack salad.

Sending you so much love xx

weekend prep: (if you WANT to, feel free to cook as needed during the week too)

-make this carrot soup: easy and tastes so good for only having a handful of ingredients.  I usually double it and freeze the other half in mason jars in the freezer (not too full and don’t put them in the freezer until they’re room or fridge temp to avoid cracking)

-soak and cook your chickpeas if you’re using dried instead of canned

-cook your farro for the chickpea soup

-toast your pepitas:  1 cup raw pumpkin seeds, hot dry skillet, until they start to pop and brown in spots.  Let cool before storing in an airtight container.

the weeknight meals:

monday:  chickpea minestra

I constantly am making a variation of this type of soup in the winter.  I made some last week and a bunch of you asked for the recipe so here it is (although its not much of a recipe).  It’s fast, easy and comforting + makes use of all the winter veggies, mineral rich, and a complete meal.  You can do potatoes or butternut squash or turnips instead of the farro, cannellini beans or giant beans or lentils instead of the chickpeas, stir through quinoa, change up the spices (its really good with moroccan spices), whatever you’re into, use whatever greens you have.  I always love topping it with my vegan parm and a BIG squeeze of lemon + lots of chopped fresh parsley or a few fennel fronds (pictured).  Feel free to make this on the weekend except for the greens to have it all ready to go for monday night.

chickpea minestra

2 tablespoons good olive oil, optional

2 teaspoons fennel seeds

1 onion, chopped

1 leek, cleaned thoroughly and thinly sliced into half moons

1/2 a fennel bulb, diced

2 carrots, diced

2 stalks celery, diced

1 teaspoon dried Italian herbs

big pinch chili flakes

6 cloves garlic, sliced or chopped

4 cups veggie stock

1 28 oz can tomatoes, pureed

2 cups or 1 can of chickpeas or any other bean

about 2ish cups of cooked farro, or potatoes, or any other grain or pasta (just be careful with quinoa because it expands ginormously if you leave in the soup overnight)

1 large bunch of greens like kale, chard, spinach, collards, chopped

chopped parsley for garnish

chili flakes for garnish

lemon, quartered, for serving

Heat up a large soup pot with or without oil, then add the fennel seeds and toast until slightly fragrant, a minute or so.  Add in the onion, leek and fennel and saute until they’re pretty softened, about 5 minutes.  Add in the carrots and celery and dried herbs, chili flakes, and garlic and continue cooking 5 more minutes.  Add in the stock and tomatoes and bring to a boil.  Reduce heat to medium low and let it simmer for 15 minutes, then add in the chickpeas and farro and season to taste with salt.  Add in the greens and let simmer another 5 minutes or so until they’re nice and tender.  Serve with extra chili flakes, parsley + lemon and a little vegan parm.

tuesday:  curry spiced rice with chickpeas and golden raisins

This rice dish is so delicious and has all the warming flavors.  If you can’t find/dont want to buy all the spices, you can add 2 tablespoons of a good curry powder in its place.

turmeric curry chickpea cauliflower rice

1 onion, chopped

1.5 cups rice

2 garlic cloves, chopped

2 teaspoon turmeric

1/4 teaspoon cardamom

1/2 teaspoon ginger

1/2 teaspoon ground coriander

1/2 teaspoon chili flakes

3 inch strip of orange zest

1/3 cup golden raisins

2 cups broth + 1 c water or all water

1.5 cup cooked chickpeas

2 cups small chopped cauliflower

1/3 cup chopped roasted pistachios

cilantro leaves

1 lime, cut into wedges for serving

Saute the onions with a little oil until softened.  Add the rice and stir, cooking a few more minutes.  Add in the garlic and all the spices and cook until fragrant, about 1 more minute.  Add in the water/broth, raisins, and the strip of zest, and salt to taste (amount will depend on how salty your broth is) bring to a boil, cover, and let cook 15 minutes.  Uncover, add on top the cauliflower and chickpeas in a layer without stirring the rice.  Recover and turn up heat to medium high, and let cook, undisturbed, for 10 more minutes to let rice develop a crust on the bottom.  Uncover, and using a spatula, loosely stir up the rice, scraping up the crusty bits.  Garnish with the pistachios, cilantro, lime and chili flakes.  If your pistachios aren’t salted, you may need some extra salt.

wednesday:  loaded carrot soup

This is an oldie but a goodie (see this post) which is why this pic of it has zucchini.

loaded carrot soup vegan quinoa

But it’s especially great for winter when theres an abundance of carrots.  Pull out your carrot soup and start it heating up in a pot.  Start a pot of quinoa (1c quinoa, 1.5 cups water or broth, bring to a boil, turn down to simmer and cover, cook for 15)  Meanwhile, slice up a bunches of kale and the rest of your head of cauliflower.  Heat up a pan until really hot, add the kale and leftover chopped caulflower, and let cook without stirring for 2 minutes.  Add in the garlic and a drizzle of oil and toss to coat.  Add a splash of water and cover the pan and cook for 3 minutes.  Uncover and add a splash of tamari and toss again, then let cook until kale is wilted and tender.  Add the soup in the bowls first, a scoop of quinoa, scoop of kale, and sprinkle some toasted pepitas on top.

thursday:  pad thai-ish but not really

This is sort of reminiscent of pad thai but with a ton of veggies and a fish-less sauce.  It’s just a healthy-ish version of similar flavor profiles.  That being said, it’s delicious.  I used Minimalist Baker’s recipe for noodle free pad thai as a jumping off point, except then I realized I also wanted noodles.  So while I was cooking the rest of it, I boiled some brown rice fettucini.  I also did broccoli and celery instead of the bell pepper since those aren’t in season here.  I also doubled the sauce for obvious reasons, and I added in a heaping tablespoon of tamarind paste and the zest of the lime.  I topped it with toasted sesame seeds but it would be better with toasted crushed almonds or peanuts.  Whew.  I’m sure it would be great as written, though- I just can’t help myself.  While you’re cooking this, cook yourself a pot of rice to use for tomorrows fried rice (1.5 cups rice, 2.75 cups water, salt, bring to a boil, reduce heat to low, cover and cook for 20 minutes).

Pad Thai vegan tofu

friday: kimchi fried rice

After a long week, treat yourself to a super flavorful 5 minute meal with your leftover rice.  When I made this on IG stories, some of you were worried about the kimchi losing its probiotic goodness when cooking it.  Very true but in this instance I’m not using it as a probiotic, just for the delicious goodness.  If you’re reallllllyyyy worried about it you can definitely just stir through the kimchi at the end.

vegan kimchi fried rice

1/2 an onion, small dice

3 cloves garlic, minced

1/2 inch chunk of ginger, minced

1 bunch green onions, white/light green part cut into 1 inch pieces, dark green part sliced

cold leftover rice (freshly cooked will not work very well here)

1-2 cups kimchi, depending on how kimchi-ish/spicy you want it

1 block extra firm tofu, crumbled

4 small baby bok choi, chopped

1 tablespoon tamari

toasted sesame seeds x 1/4 cup

cilantro leaves +tender stems for garnish

lime, cut into wedges, for garnish

Heat up a large skillet with a little sesame oil.  Add in the diced onion and the white/light green sections of the green onion.  Stir fry for 5 minutes, add the garlic and ginger and stir fry another minute or two.  Add in the kimchi and stir to combine, then add in the crumbled tofu and the bok choi.  Cook for a minute or two until the greens wilt, then add in the rice and push it around to break up chunks.  Let fry, undisturbed, for about 5 minutes or so.  Pour in the tamari and mix it up.  Divide between bowls and sprinkle over the sesame seeds, cilantro, and remaining green onion.  Pass lime wedges to serve.

Zero waste vegan shopping

shopping list:

veggie broth x 12 cups

carrots x  15 large

red cabbage x 1 small head

celery x 1 bunch

onion x 3

leek x 1

fennel x 1

garlic x 2 head

ginger x 3 inch

fresh thyme

cilantro x 1 bunch

parsley x 1 bunch

green onions x 2 bunches

kale x 3 bunch

collards x 1 bunch

bok choi x 1 large head or 3-4 baby heads (lol)

broccoli x 1 head

cauliflower x 1 small head

lime x 5

orange x 1

chickpeas x 2 cups dried or 2 cans

farro x 1.5 cups

quinoa x 1 cup

rice x 3 cups

rice noodles x 1 package or 4 bulk servings

raw pumpkin seeds x 1 cup

pistachios x 1/3 cup shelled

toasted sesame seeds x 1/4 cup

almond butter (or PB) x heaping 1/4 cup

toasted almonds or peanuts x 1/3 cup (garnish for pad thai)

golden raisins x 1/3 cup


tofu x 2 block


sesame oil

maple syrup or other sweetener of choice

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s