My Plant-Based Family

Eating Whole Food, Plant-Based Diet recipes, On a Budget.

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Meal Plan Monday: Fully Stocked

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Quinoa-Lentil Tacos

This week my refrigerator and pantry are fully stocked. Even better, I have a variety or beans and grains already cooked and very little processed junk in the house. This makes meal planning easy, I could make any of our favorites fairly easily. The truth is, I like the challenge of making delicious meals when we only a few things left. When we are running low on our go-to ingredients my husband will want to go to the store to replace them but sometimes I try to wait it out just a little longer. Some of the best recipes are created out of scarcity, rather than plenty.

Breakfast Quinoa

Meal Plan

Breakfast this week will rely on potatoes. I have 5 large baked potatoes in the refrigerator. Breakfast Tacos or Burritos and Gluten-free Savory Breakfast Muffins both rely on potatoes and taste great as leftovers. We may have oatmeal or Breakfast Quinoa with fresh strawberries as well.

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Lunch will be a variety of Bean and Grain Bowls. Black Beans & Quinoa or Pinto Beans & Rice topped with salsa or a combination of fresh tomatoes, onions, peppers and avocado. Baked Potatoes topped with beans & greens and a little nutritional yeast can really hit the spot. All of these easy combinations that can be packed up and reheated at lunch time. Fully loaded salads, like this BBQ Chickpea Salad, are another good option if you have the time, it always takes me a long time to eat salads. When I put it in a wrap I can eat it much quicker. Sandwiches are also a quick and easy standby.

Snacks can be as simple as a hand full of walnuts and apple slices or slightly more time consuming like a yogurt (non-dairy) parfait. We also like green smoothies occasionally for snack. I am most satisfied by apples dipped in peanut butter, it gives me a jolt of energy, tastes great, and is quick and easy. I use almond butter for my youngest who has a peanut allergy.

Broccoli and Brown Rice Casserole

Dinner is still a little up in the air this week. We have a dinner/celebration we are attending on Friday and I have the privilege of helping with a small part of it. There will be a few people attending with allergies or other food restrictions and I’m providing some of the food. I’m so excited! I’m still waiting on the final count.

On the home front, my husband has requested Broccoli and Brown Rice Casserole; this is an easy recipe and a family favorite (and we always have leftovers). To take advantage of this perfect grilling weather I’m thinking about Portobello Steaks (using this Mushroom Marinade), Dirty Mashed Potatoes, and green beans. Taco salad or burritos using Quinoa-Lentil Taco “Meat” along with fresh salsa, beans and avocado is one of my favorite combinations. I may even use fresh cilantro from my garden. The leftovers can be stuffed into peppers and baked or grilled. Lastly, I may make a pot of soup or chili before it is too hot; they all look so good I’m having a hard time deciding.  I usually make soup toward the end of the week when I want to use up random veggies and clear our the fridge.

I don’t normally write about dessert but this girl is in need of some chocolate. I also have a few dessert type recipes I’m experimenting with. I’ll share any progress on Facebook.

What are you eating this week? Are your supplies fully stocked? Any My Plant-Based Family recipes?

Chickpea Quinoa Stir Fry

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Use what you have on hand to make simple chickpea quinoa stir fry. It’s quick, easy, budget friendly and oil-free!

Stir fry’s are a great way to add extra vegetables to your meal, and use any leftovers sitting in the fridge. I don’t use oil, so when I say ‘fry’ there isn’t any frying involved. Everything is cooked in one pan for fast clean-up.

Simple Chickpea Quinoa Stir Fry

When making any stir fry, measurements are just guidelines based on what I like and what vegetables we have available. Feel free to alter the ingredients or measurements to suit your taste.

The unexpected, but delicious, pineapple brings it to a whole new level. If you can’t get fresh pineapple you can use mango.

I have fond memories of my toddler gobbling up this chickpea quinoa stir fry. He continued stealing it off my plate long after his was eaten.

Chickpea Quinoa Stir Fry with Vegetables

This is a great dinner meal and also works well as leftovers the next day. The sweetness of the pineapple plays well with the variety of vegetables.

This meal is naturally gluten-free if made with Tamari or Braggs Liquid Aminos. Soy sauce contains gluten so you shouldn’t use it if you are intolerant or allergic.

How to Make Chickpea Quinoa Stir Fry

Ingredients

  • 1/2 cup Onion, diced
  • 1 Carrot, sliced
  • 1 Bell Pepper, diced
  • 1 cup Cauliflower
  • 1/2 cup Mushrooms, sliced
  • 2 Celery Ribs, sliced
  • 1 cup Chickpeas, cooked
  • 1 1/2 cup Quinoa, cooked
  • 3 tbsp Braggs Liquid Aminos (or Soy Sauce)
  • 1 cup Pineapple, diced

Step 1 – Cook Onion and Celery

In a skillet on medium heat, begin by cooking the onion and celery all the way through. Add water and stir when they stick to the pan.

Step 2 – Add Veggies

Add the carrot, bell pepper, cauliflower, and mushrooms to the skillet. Cook, stirring often, until the veggies are tender-crisp.

Step 3 – Add Quinoa

Next add the cooked chickpeas, cooked quinoa, and one tablespoon of Braggs Liquid Aminos (or soy sauce) and mix them together.

Step 4 – Add Pineapple

Now gently fold in the fresh pineapple.

Step 5 – Adjust to Taste

Take a taste and add more liquid aminos (or soy sauce) if desired.

Serve and enjoy! This makes 2-3 servings with some leftovers. We usually enjoy multiple servings.

Storage

If you find you have leftover quinoa to store, place it in an airtight container in the refrigerator for up to 4 days.

More Delicious Plant Based Meals

If you enjoyed this recipe, check out these other vegan meal ideas:

Yield: 4 Servings

Chickpea Quinoa Stir Fry

Chickpea Quinoa Stir Fry

Make a delicious plant based stir fry packed with chickpeas and quinoa. It's an easy meal to use up leftovers and make them new again.

Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes

Ingredients

  • 1/2 cup Onion, diced
  • 1 Carrot, sliced
  • 1 Bell Pepper, diced
  • 1 cup Cauliflower
  • 1/2 cup Mushrooms, sliced
  • 2 Celery Ribs, sliced
  • 1 cup Chickpeas, cooked
  • 1 1/2 cup Quinoa, cooked
  • 3 tbsp Braggs Liquid Aminos (or Soy Sauce)
  • 1 cup Pineapple, diced

Instructions

  1. Cook onion and celery in skillet all the way through, adding water and stirring when they stick
  2. Add carrot, bell pepper, cauliflower and mushrooms
  3. Cook, stirring often, until the veggies are tender-crisp
  4. Add cooked chickpeas, cooked quinoa and 1 tbsp Braggs Liguid Aminos
  5. Mix
  6. Gently fold in pineapple
  7. Taste and add Braggs Liquied Aminos as desired

Notes

Store leftovers in an airtight container in the fridge for up to 4 days

Did you make this recipe?

We'd love to see it! Tag us and use #MyPlantBasedFamily!

© Holly Yzquierdo

Healthy Cravings Recap for March

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Healthy Cravings banner

Recently I hosted my monthly Healthy Cravings group. I often get questions about this group so I thought I’d address the most common. This is a local group hosted at my home in Mesa, Arizona. Many people are curious about what we eat and I thought an in home demonstration would be the best way to address questions but also show how good our food is. I hosted my first food demo last summer, planning to have more when ladies from my church asked if I would be interested in holding them as part of our Women’s Ministries. I thought it sounded like a great idea. Our Women’s Ministries groups include a book club, a jewelry making group, and a crafting group to name a few.

Most of the women who come are from my church but several are friends I’ve known outside of church, and now some are local ladies who I’ve connected with through this blog. Each month has a different food theme, March was Breakfast. There are women who come who are not plant-based but want to eat healthy, others have allergies which I accommodate, and some have successfully transitioned to plant-based eating.

The purpose of the group is to be a support system and information center for ladies interested in plant-based living. Of course having a smorgasbord available doesn’t hurt things. I often tell people it is a bit like preparing Thanksgiving every month. There is a recommended donation of $5 but it is not required. I never want money to stand in the way of someone coming.

Oatmeal Bar

Last month I served breakfast including an oatmeal and quinoa bar that featured diced strawberries, fresh blueberries, chia seeds, walnuts, raisins, and dried cranberries. Baked Sweet Potatoes, Breakfast Tacos, Savory Breakfast Muffins with a side of salsa, Blueberry Muffins and Banana Bread were also available. My friend Steffi made some incredible chocolate muffins too!

HC March breakfast tacos

HC March blueberry muffins

HC March savory muffins

The next Healthy Cravings will be meeting next week. We are having a Top Chef/Chopped Style contest with celebrity judge Danny Collier! Danny is a Plant Based Nutrition Coach, Personal Trainer, Speaker, and Model. I’ll have an interview coming up with him in the next few weeks. In the mean time you can follow him on Facebook.

Do you belong to any local plant-based groups? They can be a great resource for local support. To find one in your area check Meet Up or just google “plant-based groups” in your area.

Savory Breakfast Muffins

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I love the simplicity of grabbing a muffin or two on the way out the door. My problem with most muffins is that they are basically a sweet treat with little substance to fuel my day. If you feel the same way allow me to introduce you to a new friend of mine, Savory Breakfast Muffins.

Savory Breakfast Muffin

This recipe has a whole wheat and a gluten-free option and can easily be adapted to accommodate your favorite flavors or dietary needs. Use 2 cups of whole wheat flour or whole wheat pastry flour instead of the gluten-free flours and xanthum gum. I’ve also used a premade baking mix but I prefer to mix my own flours, it will taste great if you choose that route.

These muffins have been enjoyed by over a dozen people. In my most recent batch I substituted 1 tsp of crushed red pepper instead of the jalapeno for an even spicier result. I also marinate the mushrooms in equal parts (1-2 Tbsp) of liquid smoke, Worcestershire sauce, and Braggs Liquid Aminos. If you are avoiding soy you can use equal parts of liquid smoke and water, just read your labels. The marinated mushrooms lead many people to think these contain meat. Don’t let the long ingredient list intimidate you, this is well worth it.

Savory Breakfast Muffins

Ingredients

  • 1 cup brown rice flour
  • 1/2 cup sorghum flour
  • 1/2 cup tapioca flour
  • 1 tsp xanthum gum
  • 1/4 cup nutritional yeast
  • 1 tsp salt
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1/2 tsp black pepper
  • 1 cup baked potato, diced
  • 1/4 cup onion, diced
  • 1/4 cup bell pepper, diced
  • 1/2 cup mushrooms, diced
  • 1/4 cup jalapeno, diced (or 1 tsp crushed red pepper)
  • 1 3/4 cup rice milk (if making whole wheat version start with 1 cup milk and increase as needed)

Do

  1. Preheat oven to 350° and lightly spray muffin pan.
  2. In a large bowl mix all of the dry ingredients, then add the veggies, lastly the plant milk.
  3. Stir until well mixed adding more milk if necessary.
  4. Scoop batter into muffin pan, I like to fill them most of the way up.
  5. Bake for 24 minutes until an inserted toothpick comes out clean.
  6. Let cool for 10 minutes before removing from muffin pan.

Serve

This recipe makes 10 muffins. I’ve served this at Healthy Cravings and at a women’s bible study. They are easy to eat on the go, are not messy (crumbly) and taste great warmed or at room temperature. If you are serving brunch and need a dish that can be made ahead these are perfect. I plan to make this recipe in a loaf pan soon.

This recipe was shared at Gluten-Free Fridays hosted at Vegetarian Mamma.

Breakfast Tacos

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breakfast tacos

I love Breakfast Tacos! Years ago the breakfast tacos I made were completely different from those I make today, but we enjoy them just as much if not more. These tacos are very versatile and can be adapted for even the pickiest eaters or omnivores in your household.

breakfast tacos

Breakfast Tacos

Ingredients

  • 1/2 an onion, diced
  • 1/2 a bell pepper, diced
  • 1/2 a jalapeno (remove seeds for less heat)
  • 1 handful of mushrooms, chopped
  • 1 cup cut cauliflower
  • 1 large baked potato, diced
  • 1/2 to 1 cup of cooked beans, drained
  • 1/2 cup cooked quinoa
  • 1 Tbsp nutritional yeast
  • salt (or black salt), pepper, garlic, and turmeric to taste
  • tortillas of your choice, use corn tortillas for a gluten-free option

Do

  1. Add onions, peppers and mushrooms to a skillet and cook on medium heat, stirring occasionally, adding a little water if veggies start to stick.
  2. Once veggies are beginning to soften stir in potatoes, quinoa, and beans.  They will now begin to stick.
  3. As soon as everything is incorporated and warm add nutritional yeast and spices.
  4. Spoon this into tortillas and serve.

Serve

I love to eat these Breakfast Tacos with salsa! This reheats very well and will keep several days when refrigerated. If you are using corn tortillas know that they are crumbly and will likely break. These can be layered in a casserole dish instead of rolled into the tortillas for a quicker option. I’ve also wrapped them in parchment paper to hold them together. I’ve served these to an omni group and they LOVED them.

If you are eating plant-based but having a hard time convincing your family this is an easy dish to adapt for them. Things like eggs or cheese are easily added but not really needed.

Are you a Breakfast Taco lover too?

Yield: 4 Servings

Breakfast Tacos

Vegan Breakfast Tacos

Plant based tacos for breakfast!

Prep Time 10 minutes
Cook Time 5 minutes
Total Time 5 minutes

Ingredients

  • 1/2 an onion, diced
  • 1/2 a bell pepper, diced
  • 1/2 a jalapeno (remove seeds for less heat)
  • 1 handful of mushrooms, chopped
  • 1 cup cut cauliflower
  • 1 large baked potato, diced
  • 1/2 to 1 cup of cooked beans, drained
  • 1/2 cup cooked quinoa
  • 1 Tbsp nutritional yeast
  • salt (or black salt), pepper, garlic, and turmeric to taste
  • tortillas of your choice, use corn tortillas for a gluten-free option

Instructions

  1. Add onions, peppers and mushrooms to a skillet and cook on medium heat, stirring occasionally, adding a little water if veggies start to stick.
  2. Once veggies are beginning to soften stir in potatoes, quinoa, and beans.  They will now begin to stick.
  3. As soon as everything is incorporated and warm add nutritional yeast and spices.
  4. Spoon this into tortillas and serve.

Notes

Great with salsa. Try layering in a casserole dish instead of rolling for a quicker option.

Did you make this recipe?

We'd love to see it! Tag us and use #MyPlantBasedFamily!

© Heather Mayes

Meal Plan Monday: Trying New Dinner Recipes

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Breakfast Tacos
Breakfast Tacos

We really enjoyed last week’s Soup Week. It was probably the most delicious week we have had in a while.

We didn’t do our normal weekly grocery trip this weekend, I’m sure we will have to go at some point this week but my hope is it use up odds and ends to save a little money and avoid another shopping trip. We will have to run out for more fruit. We are down to two bunches of bananas, a dozen apples, and 2 oranges along with a few other splurge items. That wont last long around here.

Meal Plan

Breakfast will be a little different this week. We normally have oatmeal most days but we are almost out so I’ll be mixing it up a bit. We will probably have pancakes, baked sweet potatoes, Breakfast Quinoa, and maybe even cereal.

Lunch will be leftovers most days. My kids like almond butter sandwiches a lot, I usually serve them with sliced apples. I’ve been craving salads since the last Healthy Cravings so I may have a few gargantuan Italian salads. I may even make a pot of soup too to use up the veggies I don’t really like eating plain, like celery.

Snack is usually fruit. Apples, bananas, and oranges are typically available but right now I also have a lovely pineapple and blueberries. We may have smoothies too because I have a big bag of kale.

Dinner may be a little tougher without making a trip to the store. I love breakfast for dinner. Last week I made Breakfast Tacos for a potluck and everyone loved them. I’ve been daydreaming about those tacos ever since. I’d love to do a Chickpea-Quinoa Stir Fry too, maybe even add a little of that pineapple. I’m in the beginning stages of coming up with a sautéed mushroom and lentil dish, I’m still trying to decided what I want to serve it over, maybe potatoes or rice but I’d really like a more interesting (and GF) option. If I really get creative we may have homemade GF pizza. I haven’t made gluten-free pizza before but I’d like to give it a try soon. I have a medium-sized pot of beans soaking now so I’ll be making something with those as well.

If these new recipes turn out I’ll be sharing them, if not…well just forget I mentioned it.

What are you eating this week? I like trying new things and mixing and matching different ingredients I think (hope) will taste good together. During the day I’m content with eating the same thing most days but in the evening I want variety. What about you?