Lesson 6: Easy Starter Recipes - Dinner

• Stir-Fries

• Pasta Dishes

• Soups

Stir-Fries

Ingredients and Preparation

• Ingredients:

  • 1 cup of broccoli florets

  • 1 bell pepper, sliced

  • 1 carrot, julienned

  • 1 cup of snap peas

  • 1 block of tofu, cubed

  • 2 tablespoons of soy sauce or tamari

  • 1 tablespoon of sesame oil

  • 1 tablespoon of grated ginger

  • 2 cloves of garlic, minced

  • 1 tablespoon of sesame seeds (optional)

  • Cooked brown rice or quinoa for serving

• Preparation:

  • Heat the sesame oil in a large pan or wok over medium-high heat.

  • Add the grated ginger and minced garlic, and sauté for 1-2 minutes until fragrant.

  • Add the cubed tofu and cook until golden brown on all sides.

  • Add the broccoli, bell pepper, carrot, and snap peas to the pan.

  • Stir-fry for 5-7 minutes until the vegetables are tender-crisp.

  • Add the soy sauce or tamari and stir to combine.

  • Sprinkle with sesame seeds if desired.

  • Serve over cooked brown rice or quinoa.

Nutritional Benefits

• Body Needs Covered: Stir-fries provide a balanced mix of vegetables, protein, and healthy fats. The tofu adds plant-based protein, while the vegetables offer a variety of vitamins and minerals.

• Potential Nutritional Income: High in fiber, vitamins A and C, protein, and healthy fats. The diverse ingredients ensure a nutrient-dense meal that supports overall health.

Tofu Stir Fry, my latest weeknight obsession (Auto-generated subtitles) 

Pasta Dishes

Ingredients and Preparation

• Ingredients:

  • 8 ounces of whole-grain or legume-based pasta

  • 2 cups of cherry tomatoes, halved

  • 1 zucchini, sliced

  • 1 cup of spinach

  • 2 cloves of garlic, minced

  • 2 tablespoons of olive oil

  • 1/4 cup of nutritional yeast

  • Salt and pepper to taste

  • Fresh basil for garnish

• Preparation:

  • Cook the pasta according to package instructions. Drain and set aside.

  • In a large pan, heat the olive oil over medium heat.

  • Add the minced garlic and sauté for 1-2 minutes until fragrant.

  • Add the cherry tomatoes and zucchini, and cook for 5-7 minutes until tender.

  • Add the spinach and cook until wilted.

  • Add the cooked pasta to the pan and toss to combine.

  • Sprinkle with nutritional yeast, salt, and pepper.

  • Garnish with fresh basil and serve.

Nutritional Benefits

• Body Needs Covered: Pasta dishes can be a great source of complex carbohydrates, fiber, and plant-based protein. The vegetables add essential vitamins and minerals, while the nutritional yeast provides a cheesy flavor and additional nutrients.

• Potential Nutritional Income: High in fiber, vitamins A and C, protein, and B vitamins from nutritional yeast. The whole-grain or legume-based pasta adds complex carbohydrates and additional protein.

EASIEST VEGAN PASTA SAUCE | PLANT BASED BASICS (Auto-generated subtitles) 

Soups

Ingredients and Preparation

• Ingredients:

  • 1 tablespoon of olive oil

  • 1 onion, diced

  • 2 cloves of garlic, minced

  • 2 carrots, sliced

  • 2 celery stalks, sliced

  • 1 cup of lentils, rinsed

  • 1 can of diced tomatoes

  • 4 cups of vegetable broth

  • 1 teaspoon of dried thyme

  • 1 teaspoon of dried oregano

  • Salt and pepper to taste

  • Fresh parsley for garnish

• Preparation:

  • In a large pot, heat the olive oil over medium heat.

  • Add the diced onion and minced garlic, and sauté for 3-4 minutes until softened.

  • Add the carrots and celery, and cook for another 5 minutes.

  • Add the lentils, diced tomatoes, vegetable broth, thyme, and oregano.

  • Bring to a boil, then reduce heat and simmer for 25-30 minutes until the lentils are tender.

  • Season with salt and pepper.

  • Garnish with fresh parsley and serve.

Nutritional Benefits

• Body Needs Covered: Soups are a comforting and nutritious way to enjoy a variety of vegetables and legumes. The lentils provide plant-based protein and fiber, while the vegetables add essential vitamins and minerals.

• Potential Nutritional Income: High in fiber, vitamins A and C, protein, and antioxidants. The combination of lentils and vegetables ensures a balanced and nutrient-dense meal.

Cozy vegan soups for every day of the week (Auto-generated subtitles)