A Week of Good Food | Budget-Friendly, Plant-Based
Recipe Overview
Overview
This week of meals showcases a delightful array of plant-based recipes that are not only budget-friendly but also incredibly satisfying. Starting with a freshly baked loaf of sourdough, the week kicks off on a high note. The sourdough, while a bit of a challenge after a break, proves to be a comforting staple for the meals ahead. The chickpea salad, lightened with vegan yogurt, makes for an easy lunch option that is both nutritious and filling.
Dinner brings a twist on a classic with Marry Me Butter Beans, where the creamy beans are paired with a rich tomato basil sauce. This dish is quick to prepare and perfect for weeknight dinners, especially when served with crusty bread for dipping. The addition of fresh basil and lemon juice elevates the flavors, making it a comforting and satisfying meal.
As the week progresses, the meals continue to impress with a plant-based version of palak paneer, using tofu instead of traditional paneer. The aromatic spices and creamy spinach sauce create a dish that rivals any takeout. Paired with homemade naan, this meal is a true comfort food experience.
Finally, the week wraps up with a hearty three-bean chili, perfect for meal prep and packed with flavor. The use of high-quality canned tomatoes and a blend of spices ensures a delicious outcome. This chili, along with cornbread made in a cast iron skillet, rounds out the week with warmth and satisfaction. Each recipe not only highlights the versatility of plant-based ingredients but also emphasizes the joy of cooking at home.
Recipe Details
Steps & Tips
Start by making a loaf of sourdough bread.
Make a batch of chickpea salad using half mayo and half vegan yogurt.
Sauté diced onion or shallot with garlic in extra virgin olive oil.
Add chopped sun-dried tomatoes, tomato paste, vegetable broth, and rinsed butter beans.
Tip: Cook tomato paste until it darkens for the best flavor.
Add Italian seasoning and kale, then let everything simmer.
Tip: Nutritional yeast can be used instead of vegan parmesan for a different flavor.
Add homemade cashew cream, vegan parmesan, fresh basil, and lemon juice.
Blend Medjool dates, almond butter, vanilla bean paste, and salt, then pour over quick oats.
Blend silken tofu with sweetener, cocoa powder, instant coffee, vanilla, and salt.
Blend in melted chocolate and chill in jars.
Press tofu for half an hour, tear into pieces, and toss with peanut oil, salt, pepper, onion, and garlic powder.
Air fry the coated tofu for about 20 minutes.
Whisk together orange juice, zest, soy sauce, rice vinegar, sesame oil, and brown sugar.
Tip: Reduce sugar in the orange sauce for a less sweet flavor.
Sauté garlic, green onions, ginger, and red pepper flakes, then add orange sauce to thicken.
Add crispy tofu to the sauce and toss to coat.
Serve with steamed rice and veggies.
Pan-fry super firm tofu in olive oil with salt.
Tip: Add minced garlic or cilantro to naan for extra flavor.
Prepare dough for homemade naan.
Sauté onions, ginger, garlic, and green chilies.
Add diced tomatoes and spices, cooking until tomatoes break down.
Blanch spinach and transfer to an ice bath.
Blend cooked aromatics and spinach until not completely smooth.
Return blended mixture to pan with coconut milk and pan-fried tofu, then serve with rice and naan.
Tip: Making your own meals can save money compared to takeout.
Fry rice in oil until grains turn opaque.
Tip: Fry rice until grains turn opaque for better texture.
Add onion, garlic, serrano pepper, tomato paste, and veggie broth.
Brown crumbled tofu in olive oil, then set aside.
Cook onion, garlic, poblano pepper, tomatoes, tomato paste, and chipotle peppers.
Add browned tofu back to the sauce and simmer for 10 to 15 minutes.
Fluff cooked rice with a fork and serve with sofritas and toppings.
Sauté onions, garlic, red bell pepper, and jalapeños.
Add tomato paste and fry briefly.
Tip: Use the highest quality tomatoes for better chili flavor.
Add chili powder, smoked paprika, ground cumin, oregano, cocoa powder, and brown sugar.
Tip: A little cocoa powder enhances the flavor of chili without making it taste chocolaty.
Let chili cook for at least 30 minutes.
Tip: Let chili simmer for at least 30 minutes for the best flavor.
Preheat skillet, melt butter, and pour in cornbread batter.
Tip: Preheat the skillet for cornbread to achieve crispy, golden-brown edges.
Ingredients
Ingredient: Soy
→ Substitution: Tempeh
Ingredient: Gluten
→ Substitution: Gluten-Free Flour
Nutrition
Skill Level
Frequently asked questions
Below you will find answers to the most common questions about this recipe.
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Interesting Tidbits
- •Butter beans are creamy and satisfying, making them a great substitute for tofu in recipes.
- •Chickpeas are a versatile ingredient that can be used in salads, stews, and spreads.
- •Sourdough bread requires a strong starter and can take up to two days to prepare.
- •Homemade naan can be easily made without dairy and cooked in a cast iron pan.
- •Using cocoa powder in chili enhances the flavor without making it taste chocolaty.
