Lentil Curry
Discover the rich, aromatic world of lentil curry, a protein-packed dish that's both satisfying and nutritious. To make this comforting meal, start by sautéing onions, garlic, and ginger in a pot, then add your choice of lentils (red for a creamy texture or brown/green for heartier stews), vegetable broth, and warming spices like cumin, turmeric, and ginger. Simmer until tender and stir in coconut milk for creaminess. Red lentils cook down to create a creamy texture, while brown or green lentils maintain their shape for heartier stews. Serve over brown rice or with whole grain naan for a complete meal that delivers complex flavors while providing iron and fiber, pleasing even dedicated meat-eaters.
Shopping list:
- Onions
- Garlic
- Ginger
- Lentils (red, brown, or green)
- Vegetable broth
- Cumin
- Turmeric
- Coconut milk
- Brown rice or whole grain naan
Mushroom Walnut Bolognese
Transform traditional pasta night with this hearty mushroom and walnut bolognese sauce. To prepare, finely chop mushrooms and walnuts, sauté them with onions and garlic until browned, then stir in crushed tomatoes, herbs, and a splash of red wine, simmering for 20-30 minutes to deepen the flavors. Finely chopped mushrooms and walnuts create a meaty texture while providing umami flavor and healthy omega-3 fats. This versatile sauce, with its complex flavors rivaling any meat-based sauce, works beautifully over whole grain pasta, spaghetti squash, or zucchini noodles, making it perfect for both traditional and low-carb diets.
Shopping list:
- Mushrooms
- Walnuts
- Onions
- Garlic
- Crushed tomatoes
- Herbs (e.g., basil, oregano)
- Red wine
- Whole grain pasta, spaghetti squash, or zucchini
Black Bean Tacos
Create satisfying black bean tacos that deliver all the flavors of taco night without the meat. For a simple preparation, heat canned black beans with taco seasoning in a pan until warm, or for extra authenticity, roast them with chipotle peppers, cumin, and Mexican oregano before assembling in warm tortillas with toppings like avocado, pico de gallo, and lime crema. Seasoned black beans provide protein and fiber, while fresh toppings add layers of texture and taste. Finish with pickled red onions and fresh cilantro for a burst of color and flavor—these tacos are so delicious, you won’t miss the meat at all.
Shopping list:
- Black beans (canned or dried)
- Taco seasoning
- Chipotle peppers (optional)
- Cumin
- Mexican oregano
- Tortillas
- Avocado
- Pico de gallo
- Lime
- Sour cream or vegan alternative (for crema)
- Red onions
- Cilantro
Chickpea Buddha Bowl
Build a nourishing buddha bowl centered around protein-rich chickpeas and colorful roasted vegetables. Start by tossing chickpeas with olive oil and spices, roasting them until crispy, then cook quinoa or brown rice as a base, roast sweet potatoes, and assemble with fresh greens and crunchy vegetables, drizzling with a creamy tahini dressing made from tahini, lemon juice, and garlic. Add seeds or nuts for extra protein and healthy fats. This customizable bowl, with its varying textures and nutrients, provides complete nutrition while celebrating whole plant foods.
Shopping list:
- Chickpeas
- Olive oil
- Spices (e.g., paprika, cumin)
- Quinoa or brown rice
- Sweet potatoes
- Fresh greens (e.g., spinach, kale)
- Crunchy vegetables (e.g., carrots, bell peppers)
- Tahini
- Lemon
- Garlic
- Seeds or nuts (e.g., pumpkin seeds, almonds)
Tempeh Stir-Fry
Experience the satisfying texture of tempeh in a vibrant stir-fry packed with colorful vegetables. Cube tempeh, marinate it in soy sauce, ginger, and garlic for 30 minutes, then stir-fry until golden before adding snap peas, bell peppers, and broccoli, cooking until crisp-tender. Tempeh, made from fermented soybeans, provides more protein and fiber than tofu while offering a nutty flavor and meaty texture. Serve over brown rice or cauliflower rice for a filling meal that’s high in both protein and probiotics, enhanced by the savory marinade.
Shopping list:
- Tempeh
- Soy sauce
- Ginger
- Garlic
- Snap peas
- Bell peppers
- Broccoli
- Brown rice or cauliflower rice
Stuffed Portobello Mushrooms
Create a memorable meatless main course with stuffed portobello mushrooms. Clean the mushrooms, remove stems, brush with olive oil and herbs, then stuff with a mix of cooked quinoa, sautéed spinach, and chopped sun-dried tomatoes, topping with melted plant-based cheese before baking at 375°F for 20-25 minutes. These versatile fungi provide the perfect vessel for endless filling combinations while offering a satisfying, meaty texture, important nutrients like vitamin D and selenium, and a natural umami flavor that satisfies savory cravings.
Shopping list:
- Portobello mushrooms
- Olive oil
- Herbs (e.g., thyme, rosemary)
- Quinoa
- Spinach
- Sun-dried tomatoes
- Plant-based cheese
Mediterranean Quinoa Bowl
Transport your taste buds to the Mediterranean with this protein-rich quinoa bowl. Cook quinoa, roast vegetables like zucchini and eggplant, toss chickpeas with olive oil and Mediterranean spices and roast until crispy, then combine with chopped cherry tomatoes, cucumbers, Kalamata olives, and fresh herbs like mint and parsley, finishing with a lemon-tahini dressing. Fluffy quinoa and chickpeas provide complete protein, while heart-healthy fats from olives and tahini add creamy richness to this bright, flavorful dish.
Shopping list:
- Quinoa
- Zucchini
- Eggplant
- Chickpeas
- Olive oil
- Mediterranean spices (e.g., oregano, thyme)
- Cherry tomatoes
- Cucumbers
- Kalamata olives
- Mint
- Parsley
- Lemon
- Tahini
Cauliflower Walnut Taco Filling
Discover a revolutionary plant-based taco filling made from seasoned cauliflower and walnuts. Pulse cauliflower florets and walnuts in a food processor until they resemble ground meat, then sauté with onions, garlic, and taco spices like cumin, chili powder, and smoked paprika until browned and flavorful. This combination creates a remarkably meat-like texture while providing nutrients like omega-3s from the walnuts and vitamin C from the cauliflower. Use in tacos, burritos, or taco salads for a satisfying meal that holds up well for meal prep.
Shopping list:
- Cauliflower
- Walnuts
- Onions
- Garlic
- Cumin
- Chili powder
- Smoked paprika
Sweet Potato Black Bean Chili
Warm up with a hearty sweet potato and black bean chili that’s packed with flavor and nutrition. In a large pot, sauté onions and garlic, then add diced sweet potatoes, black beans, diced tomatoes, vegetable broth, and chipotle peppers, simmering for 20-30 minutes until the sweet potatoes are tender. Top with avocado, fresh cilantro, and a squeeze of lime for brightness. This filling chili, balancing complex carbohydrates and plant-based protein, delivers fiber, beta-carotene, and smoky heat, with leftovers that taste even better the next day.
Shopping list:
- Onions
- Garlic
- Sweet potatoes
- Black beans
- Diced tomatoes
- Vegetable broth
- Chipotle peppers
- Avocado
- Cilantro
- Lime
Grilled Tofu Steaks
Master the art of grilled tofu steaks for a protein-rich centerpiece that will impress vegans and omnivores alike. Press extra-firm tofu by wrapping it in a towel under a heavy object for 30 minutes, then cut into thick slices and marinate in soy sauce, garlic, and herbs for 30 minutes before grilling over medium-high heat for 3-4 minutes per side until charred. Grilling adds smoky flavor and beautiful char marks, while the marinade ensures each bite is tasty. Serve with grilled vegetables and quinoa for a complete meal with a crispy exterior.
Shopping list:
- Extra-firm tofu
- Soy sauce
- Garlic
- Herbs (e.g., thyme, rosemary)
- Vegetables for grilling (e.g., zucchini, bell peppers)
- Quinoa
