Weekly Meal Plan: Deliciously Vegetarian

We all need a little meal inspiration throughout the week. Meal planning is one of the hardest things to do, but also one of the most necessary when you have a family. Lucky for you, I have put together a 5-day meal vegetarian meal plan that will make even the meat eaters happy.

Monday:

Since Mondays are hard and we are often devoid of much energy, let's make the meal a one-pan wonder: Spring Vegetable Pad Thai. This recipe is healthy, quick and easy, and full of vegetables. It's a summertime wonder! And because it is Monday, we can end the meal with a little treat: Fruit Cobbler made in the slow cooker. You won't even have to turn the oven on for this one! 

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Spring Vegetable Pad Thai Recipe

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Ingredients

• 14 ounces pad thai rice noodles, or rice noodles of choice
• 1 yellow bell pepper, thinly sliced
• 1 carrot, shredded
• 3 cups red cabbage, thinly sliced
• 2 cups edamame, shelled
• 6 spears asparagus, chopped - you'll cook them with the rice noodles and soy beans

For the Sauce:

• 2/3 cup liquid aminos, or soy sauce
• 1/4 cup sesame oil
• 2 tablespoons creamy peanut butter
• 1 teaspoon ginger, peeled and grated (fresh)

For Serving:

• sesame seeds
• fresh cilantro, chopped
• soy sauce, to taste

Directions

1. Add all ingredients for the sauce to a small blender and blend until smooth. Set aside.
2. Bring a pot of water to a boil and add the rice noodles.
3. Allow the noodles to cook until softened, about 8 to 10 minutes.
4. 6 minutes in to cooking, add the shelled edamame and the chopped asparagus to the hot water in order to cook the vegetables (you want to leave the asparagus al dente and not over-cook it). Note: if you aren't using Pad Thai rice noodles, follow the instructions on your package of rice noodles
5. Strain the vegetables and noodles into a colander and immediately place in a large serving bowl.
6. Add the remaining vegetables, pour the sauce over everything and toss together.
7. Add salt and soy sauce (or liquid aminos) to taste.

Notes

• Liquid aminos have a similar flavor to soy sauce. You can replace the liquid aminos with low-sodium soy sauce.

Source: Inspired by Aggie's Kitchen.

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Slow Cooker Cobbler Recipe

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Ingredients

• 2 1/2 cups all-purpose flour, divided
• 1 1/4 cups granulated sugar, divided
• 2 teaspoons baking powder
• 1/2 teaspoon ground cinnamon
• 2 eggs
• 1/2 cup whole milk
• 4 tablespoons canola oil
• 1/8 teaspoon salt
• 4 cups frozen mixed berries, or fresh (strawberries, raspberries & blueberries)

Directions

1. In a large bowl, combine 2 cups flour, 1/4 cup sugar, baking powder and cinnamon. Then add the eggs, milk and oil and stir until moistened (batter will be very thick). Coat the slow cooker with cooking spray then spread the batter evenly into slow cooker (I used a 6 quart).
2. In a separate large bowl, combine the salt, remaining flour and sugar. Add the berries in the bowl and toss to coat. Pour on top of the batter in the slow cooker.
3. Place the lid on the slow cooker and cook on high for 2 hours (or until a toothpick inserted into cobbler comes out clean). Serve immediately with French vanilla ice cream if desired.

Source: Adapted from Taste of Home Magazine

Tuesday: 

Let's keep the exotic flavors going and serve Coconut Curry Soup with Sweet Potatoes and Roasted Chickpeas. Don't worry – even though this is a soup, it can be served hot or cold, making it perfect for summer! Carry the flavors of the meal right through by serving your soup with some naan and Cucumber Raita.

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Coconut Curry Soup Recipe

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Ingredients

Soup:

• 1 tablespoon olive oil
• 1 large yellow onion, chopped
• 1 large sweet potato
• 13 ounces coconut milk
• 2 cups almond milk
• 2 tablespoons curry powder
• cayenne pepper
• 1/2 teaspoon ginger
• 1/2 teaspoon salt

Roasted Chickpeas:

• 1 can chickpeas, drained and rinsed
• 1 1/2 tablespoons coconut oil
• 1/2 teaspoon ginger
• 1/2 teaspoon curry powder
• 1/4 teaspoon salt
• plain greek yogurt, for serving

Directions

1. Preheat the oven to 400°F.
2. Poke the sweet potato several times with a fork and wrap it in foil
3. Bake the sweet potato in the oven until very soft, about 50 to 60 minutes.
4. Prepare the roasted chickpeas. Drain and rinse the canned chickpeas. Put them in a mixing bowl and toss them with the coconut oil, ground ginger and salt. Spread the chickpeas on a parchment-lined baking sheet and bake at 400 degrees (with the sweet potato) for 20 to 30 minutes until browned and crispy. Remove from oven and set aside.
5. While you're roasting the sweet potato, prepare the remainder of the recipe. In a large pot, sauté the onion in olive oil over medium heat until soft and browned, about 15 to 20 minutes.
6. In a blender, add the coconut milk, almond milk, curry powder, ground ginger, cayenne, salt. Add the sautéed onion and roasted sweet potato and blend until completely smooth. 
7. Pour the soup into a pot and heat just until it reaches a gentle boil.
8. Serve in bowls with plain Greek yogurt and roasted chickpeas on top!

 

Notes

• This soup can be served chilled in the summer time. Simply allow the soup to cool, pour it in a large sealable container and refrigerate until cold.
• This soup turns out thick, which makes it a very cozy soup. For a thinner consistency, add up to 1 cup more almond milk or water.

Source: Minimalist Baker

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Cucumber Raita Recipe

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Ingredients

• 1 cucumber
• 2 cups plain greek yogurt
• 1/2 teaspoon ground cumin
• 1 teaspoon dry mustard
• 1/2 teaspoon salt
• 1/2 teaspoon garlic, minced
• 4-5 sprigs fresh cilantro, chopped
• chili powder, for garnish

Directions

1. Peel the cucumber and grate it using a large hole grater.
2. Combine the yogurt with the cumin, mustard powder, salt, garlic and cilantro. Mix well.
3. Stir in the grated cucumber.
4. Garnish with a sprinkle of chili powder and/or cilantro.
5. Serve chilled.

Wednesday:

On Wednesday night, why not continue to spice things up a bit with a Spicy Black Bean Burger recipe? In case the burgers are a bit too spicy for you, you can cool your taste buds by serving them alongside leftover Cucumber Raita from Tuesday night. End the meal with Chia Seed Pudding, a quick and easy no-bake, no-cook dessert that is so good you won't believe that it is healthy for you. (Just don't tell the kids!)

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Spicy Black Bean Burger Recipe

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Ingredients

• 1 cup brown rice
• 2 tablespoons olive oil
• 2 teaspoons garlic, minced
• 1 cup onion, minced
• 1 cup red bell pepper, diced
• 1/2 cup corn, frozen
• 1 cup black beans, cooked
• 1 1/2 teaspoons salt
• 1/2 teaspoon ground cumin
• 2 teaspoons chili powder
• 1/4 teaspoon cayenne pepper
• 2 tablespoons tomato paste
• 1 cup panko breadcrumbs
• 1 egg whites

Directions

1. In a small pot over high heat, add 2 cups of water to the rice and bring to a boil. Cover and turn heat to low. Cook until rice is tender and water is absorbed.
2. While the rice is cooking, add the oil to a skillet over high heat. Add the garlic, onions, red bell pepper and corn. Turn to medium heat and sauté until onions are soft and the corn is no longer frozen.
3. In a large bowl, roughly mash the black beans with the back of a spoon. Mix in the rice and then the cooked vegetables.
4. Add the salt, cumin, chili powder, cayenne pepper, and tomato paste then stir well.
5. Divide the mixture roughly in half and blend one half with an immersion blender.
6. Re-mix the two halves along with the breadcrumbs and egg white.
7. Using your hands, make 8-10 patties.
8. In a non-stick skillet, heat the burgers over medium heat for 6-7 minutes on each side. 

Notes

1. I blend half of the mixture to make the patty less chunky. You can choose to blend all of it or none of it according to your preferred texture.
2. When freezing, lay wax paper between each patty. You can thaw them in the microwave for 1 minute at 50% power.
3. When cooking, do not be tempted to remove or flip the patty early. It needs to thoroughly cook so that it holds together and the egg cooks.

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Chia Seed Pudding Recipe

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Ingredients

• 2 1/2 cups unsweetened almond milk
• 3 tablespoons pure maple syrup
• 1/2 cup chia seeds
• 1/4 cup walnuts, roasted

Directions

1. Add almond milk, maple syrup, and chia seeds to a jar and stir well (or shake).
2. Seal the jar and refrigerate overnight.
3. In the morning, stir the pudding and if the consistency is not thick yet, place it back in the refrigerator for another hour or so.
4. Preheat the oven to 375°F and spread the walnuts on a baking sheet.
5. Roast the walnuts for 5 to 8 minutes, or until slightly browned and toasted.
6. Pour pudding into bowls or glasses and serve with roasted walnuts and maple syrup on top.

Notes

Serving Suggestions:

• Add sliced banana, peaches, fresh berries, or mango.

Thursday:

Make Thursday night pasta night by whipping up a batch of healthy Kale Pesto and serving it on top of your favorite whole wheat pasta. Make a Greek Chopped Salad for your side – simply leave out the chicken for a vegetarian version, or serve it on the side for any meat-eaters that might be joining you for dinner.

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Kale Pesto Recipe

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Ingredients

• 5 cups kale leaves, packed
• 2 cups fresh basil leaves, loosely packed
• 5 cloves garlic
• 1/2 cup walnuts
• 1/4 cup olive oil
• 1/4 teaspoon salt, to taste
• 1/2 cup parmesan cheese, optional

Directions

1. Wash and pat dry the kale and fresh basil.
2. Remove and discard the kale stems, give the kale leaves a rough chop and add them to a food processor along with the basil, garlic, walnuts and parmesan cheese.
3. Pulse 5 or 6 times to get everything chopped up.
4. Turn the food processor on and slowly add the oil while the processor is processing.
5. If you added ¼ cup of oil, you will end up with thick, spreadable pesto. You can stop here or if you desire a thinner consistency to use the pesto as pasta sauce, continue adding oil (about an additional ¼ cup) until the pesto reaches the consistency you want.
6. Use immediately or refrigerate for up to 1 week (you can also make the sauce in bulk and freeze it for later).

Notes

If using the pesto as pasta sauce, use about ½ cup of oil or more to get the sauce to desired consistency. I used only ¼ cup of oil to get a thick, spreadable pesto for sandwiches!

Source: Bueno Vida’s Kale Pesto

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Chopped Salad Recipe

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Ingredients

For the Dressing:

• 1/4 cup lemon juice, freshly squeezed
• 1/4 cup olive oil
• 2 tablespoons honey
• 1/2 teaspoon dried oregano
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

For the Salad:

• 1 1/2 cups diced tomatoes
• 1/4 cup onion, finely chopped
• 1 cup cucumber, chopped
• 1 cup red pepper, or yellow peppers, chopped
• 1 1/2 cups cooked shredded chicken
• 1/2 cup feta cheese
• 1 cup garbanzo beans
• 1/3 cup kalamata olives, pitted and cut in half

Directions

1. In a small bowl, whisk together, oil, lemon juice, honey, oregano, salt and pepper. Set aside.
2. In a large bowl, toss together tomatoes, onions, cucumbers, peppers, chicken, feta and garbanzo beans.
3. Pour the dressing over the mixture and mix well.
4. Divide the lettuce in half and place on 2 plates. Top with the chicken and vegetable mixture. Sprinkle with olives.
5. Serve immediately.

Friday:

It is finally Friday! Use your leftover Kale Pesto from Thursday night to make Roasted Eggplant Sandwiches that are so robust and full of flavor, you won't even miss the meat. A Cucumber Tomato Salad recipe makes for the perfect refreshing summer side dish, and the perfect end to a deliciously vegetarian week.

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Eggplant Sandwich Recipe

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Ingredients

• 1/2 large eggplant, sliced into 1/4" rounds
• 1-2 tablespoons grapeseed oil
• dash salt
• 4 slices aged white cheddar cheese
• 4 tablespons kale pesto
• 2 rolls ciabatta, halved hamburger style
• 1 avocado

Directions

1. Preheat oven to 375°F.
2. Slice half of the eggplant into ¼" rounds, leaving the skin on, and coat both sides of the slices with grapeseed or olive oil.
3. Place eggplant slices on a parchment-lined baking sheet and sprinkle lightly with salt.
4. Roast the eggplant in the oven for 10 minutes. Remove from the oven, flip the eggplant slices and roast another 10 minutes. Again, remove the eggplant from the oven, flip the slices over and cook until eggplant is soft, appears moist and is slightly browned, about another 3 to 5 minutes.
5. While eggplant is roasting, slice the ciabatta rolls in half (hamburger-wise). Place them on a cookie sheet cut-side up and put them in the oven with the eggplant.
6. Allow the rolls to crisp up and brown slightly. Once they're a little toasted, remove them from the oven, smear all slices with kale pesto, put the cheese on top of the pesto and put them back in the oven until the cheese is melted.
7. Remove eggplant and bread from the oven. Once the eggplant is cool enough to handle, prepare your sandwiches by adding desired amount of eggplant and avocado.
8. Cut in half and enjoy with soup or salad!

Notes

Feel free to substitute gouda for white cheddar cheese.

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Cucumber Tomato Salad Recipe

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Ingredients

• 1 cucumber, medium
• 1 large tomato
• 2 tablespoons onion, chopped
• 1 jalapeño pepper, deseeded and minced, optional
• 1 tablespoon lemon juice, freshly squeezed
• 1/2 teaspoon ground cumin
• 1/2 teaspoon black salt
• 3-4 mint leaves, minced
• 2-3 sprigs fresh cilantro

Directions

1. Peel and dice the cucumber into ½ inch pieces.
2. Cut the tomato in quarters to deseed then dice into ½ inch pieces.
3. Combine the cut tomatoes with the cucumber, onions, and jalapenos.
4. Gently mix in the cumin, salt, and lemon juice.
5. Sprinkle with mint and cilantro leaves. 

Notes

• Black salt has a strong sulfurous taste so you may want to try it out in a smaller amount at first or substitute with regular salt.
• There are no real amounts in this recipe. All ingredients can be adjusted to taste.
• Be careful with fresh jalapeno. Some have more heat than others.

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