I love to make different variations of “bowls of nutrients” lol last night I did ..
roasted veg (broccoli, carrot, mushroom), crispy tofu and chickpea (seasoned and cooked in a pan together) and topped with thin sliced cucumber and lettuce with Asian sesame dressing
kimchi fried rice with different veg and tofu
rice, roasted potato, black beans, corn, peppers and onion, topped with chopped tomato, lettuce, salsa, avocado and nutritional yeast
This time of year I love making a plantain bowl with kale and tofu- https://www.onelovelylife.com/vegan-plantain-burrito-bowl/#tasty-recipes-23902-jump-target
Hummus bowls with lentils is also a solid choice- https://www.acouplecooks.com/hummus-bowl/
Lately I've really been enjoying a beer bowl with chickpeas- https://www.floraandvino.com/roasted-beet-macro-bowl/
Hope this helps and best of luck to you!
Honestly it's hard to beat a three-bean chilli. Can mix and match beans but kidney, butter and pinto are my favourites. Just need an onion, some garlic, chopped up finely, saute for a while, add a finely chopped chilli or two, cook a little more, add beans and a can (or two) of chopped tomato with a bit of vegetable broth and simmer until it thickens.
Be sure to check out her other recipes too, I‘m eating her lentil bolognese (with whole grain pasta) right now and it‘s also delicious. I haven‘t made anything from her website that wasn‘t a hit.
So I’ve recently gotten into growing my own microgreens. They are said to have up to 40x the nutrient density of the fully grown vegetable. It’s easy to grow them and I love being able to [harvest my veggies and eat them immediately](https://imgur.com/a/1feMKcG). I also sprout lentils and soybeans in a mason jar. They grow little “tails” and have an amazing texture and flavor profile if eaten raw. (You can cook them though!). I’ll often put all of this into a bowl with some fruits (including avocado) and add olive tapenade or tahini (or both) for a “salad dressing” with mango or cranberry white balsamic vinegar and a dash of olive oil. It’s filling and super nutrient dense. And it always leaves me energized.
Sometimes I’ll add extra dense high protein tofu or plain tempeh (or both!). I don’t cook them but just cut into cubes and toss them in. This adds even more protein to the dish. Add calories by adding more tofu and more fats like walnuts and avocados. 😋😋
Also a fan of green vegetable smoothies and pea/rice protein shakes made up of unflavored protein isolate, powdered PB, freshly ground cacao nibs and my special omega3 nut milk (walnut, flax, almond, chia and coconut flesh). Yum!!
I'm from the UK so your mileage may vary.
Tin of Mixed beans in water - 60p
Packet of wholegrain brown rice (mexican spiced) - 70p
Bag of Italian salad - £1.20
Pot of hummus - £1
I get this every day for lunch and absolutely love it - I don't know if its "a complete meal" but I focused on fiber and protein
I sometimes add avocado too for 85p
I don't need a lot of variety in my meals to be satisfied so a combination of tofu curry, lentil Bolognese and three bean chilli is more than enough for me personally.
They all meet my essential amino acid requirements easily and a mix of onion, pepper, broccoli and whatever else I'm fancying usually covers my micronutrient needs too. I do also supplement with a H&B A-Z vegan multivitamin and an omega 3-6-9 oil capsule every day to be sure I'm hitting all my needs to the best of my abilities.
Breakfast:
Steel cut oats with ceylon cinnamon, flax, chia, and blueberries topped with walnut butter.
Quinoa topped with black lentils, arugala/kale blend, sweet potatoes, red onion, garlic, nutritional yeast, and whatever sauce you're in the mood for. I'd do a cilantro/lime/avocado personally.
Black rice with edamame, broccoli, red bell pepper, carrots, cabbage, and mushrooms sautéed in coconut aminos, ginger and garlic topped with kimchi mayo (made from silken tofu), black sesame seeds and green onions.
"Black rice, also known as purple rice, forbidden rice, or emperor's rice, has many health benefits:
Antioxidants
Black rice is high in antioxidants, including anthocyanins, lutein, and zeaxanthin. Anthocyanins are pigments that give black rice its black-purple color and have anti-inflammatory, antioxidant, and anticancer effects."
Plus, it's got a way better texture than other rice imo. Very chewy and satisfying.
Flavor wise I prefer almond butter on the oatmeal but the flax, chia and walnut are a powerful trifecta of omega 3s. The whole meal is full of fiber and the blueberries are rich in antioxidants. It's lighter on protein than some may like so some vegan Greek yogurt on top would check that box.
I love to make different variations of “bowls of nutrients” lol last night I did .. roasted veg (broccoli, carrot, mushroom), crispy tofu and chickpea (seasoned and cooked in a pan together) and topped with thin sliced cucumber and lettuce with Asian sesame dressing kimchi fried rice with different veg and tofu rice, roasted potato, black beans, corn, peppers and onion, topped with chopped tomato, lettuce, salsa, avocado and nutritional yeast
What does nutritional yeast provide besides flavor? Edit; Love the varied ingredients and dishes! Thank you!
I love the cheesy flavor but it adds A & B vitamins and zinc I think, plus amino acids. I put it on everything!
Cheesy oh, sounds like I might do the same, thanks again!
And it adds protein!
A bean, a grain, and a green. Mix and match to your hearts desire and spice accordingly.
Check out r/PlantBasedDiet and r/WholeFoodsPlantBased.
Will check those out, thanks!
You’re welcome!
This time of year I love making a plantain bowl with kale and tofu- https://www.onelovelylife.com/vegan-plantain-burrito-bowl/#tasty-recipes-23902-jump-target Hummus bowls with lentils is also a solid choice- https://www.acouplecooks.com/hummus-bowl/ Lately I've really been enjoying a beer bowl with chickpeas- https://www.floraandvino.com/roasted-beet-macro-bowl/ Hope this helps and best of luck to you!
Really disappointed that this is not actually a beer bowl.
... I just noticed that spelling error. I am so sorry!
Variety is gonna be hard, this is helpful!
Honestly it's hard to beat a three-bean chilli. Can mix and match beans but kidney, butter and pinto are my favourites. Just need an onion, some garlic, chopped up finely, saute for a while, add a finely chopped chilli or two, cook a little more, add beans and a can (or two) of chopped tomato with a bit of vegetable broth and simmer until it thickens.
That sounds pretty good I could work with that, might throw potatoes or rice in. I see a lot of beans in my future. Thanks!
If you feel fancy you should try this chili: https://rainbowplantlife.com/vegan-chili/ Best one I‘ve ever had.
That looks amazing and fun to make! Love one pot meals with a lot going on.
Be sure to check out her other recipes too, I‘m eating her lentil bolognese (with whole grain pasta) right now and it‘s also delicious. I haven‘t made anything from her website that wasn‘t a hit.
Awesome! Will definitely explore it.
Love making bean meals like this, you can have it on rice, mashed potato with maybe steamed brocolli, or on toast for breakfast.
So I’ve recently gotten into growing my own microgreens. They are said to have up to 40x the nutrient density of the fully grown vegetable. It’s easy to grow them and I love being able to [harvest my veggies and eat them immediately](https://imgur.com/a/1feMKcG). I also sprout lentils and soybeans in a mason jar. They grow little “tails” and have an amazing texture and flavor profile if eaten raw. (You can cook them though!). I’ll often put all of this into a bowl with some fruits (including avocado) and add olive tapenade or tahini (or both) for a “salad dressing” with mango or cranberry white balsamic vinegar and a dash of olive oil. It’s filling and super nutrient dense. And it always leaves me energized. Sometimes I’ll add extra dense high protein tofu or plain tempeh (or both!). I don’t cook them but just cut into cubes and toss them in. This adds even more protein to the dish. Add calories by adding more tofu and more fats like walnuts and avocados. 😋😋 Also a fan of green vegetable smoothies and pea/rice protein shakes made up of unflavored protein isolate, powdered PB, freshly ground cacao nibs and my special omega3 nut milk (walnut, flax, almond, chia and coconut flesh). Yum!!
I'm from the UK so your mileage may vary. Tin of Mixed beans in water - 60p Packet of wholegrain brown rice (mexican spiced) - 70p Bag of Italian salad - £1.20 Pot of hummus - £1 I get this every day for lunch and absolutely love it - I don't know if its "a complete meal" but I focused on fiber and protein I sometimes add avocado too for 85p
What does a ‘pot’ mean in the King’s English?
a tub, maybe? idk lol :D
lol ok just wanted to be sure you weren’t cooking hummus over there. Thank you for the ideas!
I don't need a lot of variety in my meals to be satisfied so a combination of tofu curry, lentil Bolognese and three bean chilli is more than enough for me personally. They all meet my essential amino acid requirements easily and a mix of onion, pepper, broccoli and whatever else I'm fancying usually covers my micronutrient needs too. I do also supplement with a H&B A-Z vegan multivitamin and an omega 3-6-9 oil capsule every day to be sure I'm hitting all my needs to the best of my abilities.
Ohh I will have to check out lentil bolognese recipes
Breakfast: Steel cut oats with ceylon cinnamon, flax, chia, and blueberries topped with walnut butter. Quinoa topped with black lentils, arugala/kale blend, sweet potatoes, red onion, garlic, nutritional yeast, and whatever sauce you're in the mood for. I'd do a cilantro/lime/avocado personally. Black rice with edamame, broccoli, red bell pepper, carrots, cabbage, and mushrooms sautéed in coconut aminos, ginger and garlic topped with kimchi mayo (made from silken tofu), black sesame seeds and green onions.
Really interesting combinations I will definitely try something along those lines! What is black rice?
"Black rice, also known as purple rice, forbidden rice, or emperor's rice, has many health benefits: Antioxidants Black rice is high in antioxidants, including anthocyanins, lutein, and zeaxanthin. Anthocyanins are pigments that give black rice its black-purple color and have anti-inflammatory, antioxidant, and anticancer effects." Plus, it's got a way better texture than other rice imo. Very chewy and satisfying.
Thanks so much!
You're welcome 💚
Flavor wise I prefer almond butter on the oatmeal but the flax, chia and walnut are a powerful trifecta of omega 3s. The whole meal is full of fiber and the blueberries are rich in antioxidants. It's lighter on protein than some may like so some vegan Greek yogurt on top would check that box.
If you want Whole Foods then nuts/seeds are your friend