My Plant-Based Family

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

Quinoa

Meal Plan Monday: A New Week

by Leave a Comment

Thank You to all of you who sent me kind words and to those of you who have been praying for my friend Amanda. I am happy to say that is is progressing and we (me, Amanda, her family and friends) are expecting a full recovery. Amanda’s hope is in God and it is Him who is giving her the strength to fight this battle and believe that she will overcome this!

She has progressed so much in a week. She is talking well, she has regained some feeling and use of her left side. She is still working at swallowing. I received a report earlier today that she was not in any pain, and I pray that has continued! She is also 14 weeks pregnant and the baby looks healthy and has a strong heart beat! I wanted to update all of you who have been so supportive this last week. I will try not to mention her here all the time so that I can respect their privacy but she definitely occupies my every thought.

Last Sunday night was one of those moments when your whole world changes. I hope I never lose this perspective of how precious life is and how quickly it can change.

Last week we ate out a few too many times although we are healthy options. Between Chipotle, Subway, Pita Jungle, and drive thru bean burrttios we were pretty well fed. Meals at home were rounded out by bowls of cereal, lots of fruit, Breakfast Stir Fry, oatmeal, quinoa, and baked potatoes. It wasn’t the healthiest week in our household but it wasn’t too bad either.

Meal Plan

Breakfast this week will be oatmeal, Breakfast Quinoa, Cereal, and maybe a Breakfast Stir Fry.

Lunch will be leftovers, pancakes, Baked Potatoes, and veggie wraps.

Snacks will be smoothies, toast with almond butter and apple slices, fruit, and hummus with fresh veggies.

Dinner

Monday: This is Memorial day in the U.S. and also our anniversary so we are going to try a new vegan restaurant.

Tuesday: Grilled Portobello Burgers, Potato Salad, and more veggies.

Wednesday: Quinoa Tacos, with Unfried Black Beans, Fresh salsa and fruit salad. (If there is leftover quinoa and beans I may mix them together to make burgers).

Thursday: Not So Tuna Salad, spinach salad, and fresh fruit.

Friday: Date Night so I usually make something easy for the boys like baked sweet potatoes and fruit while my husband and I have something else.

I know I’m getting off pretty easy in the cooking department this week. Hey, you gotta take it when you can get it right! What about you? Do you have your Plant-Based Meal Plan ready for the week? I’d love to see it!

 

Meal Plan Monday: Feeling Good

by Leave a Comment

I am in a super good mood this morning! I’m so happy that it might be annoying if you were around me, I am feeling good! Part of the reason may be that I finally feel like I am back to normal from our trip, (I’m almost done whining about the trip, well maybe) it sure took a toll. I am still finding myself drinking a little too much caffeine, but too much for me is still less average for the normal person. 🙂 

The greater part of our happiness or misery depends on our dispositions, and not on our circumstances. We carry the seeds of the one or the other about with us in our minds wherever we go. –Martha Washington

Last week I made my fist attempt at gluten-free vegan baking getting ready for the Virtual Vegan Potluck on May 12th. I’m happy to say it turned out pretty good and I’m planning to try another recipe in the next day or two.  

Meal Plan

Breakfast will be Breakfast Rice (like Breakfast Quinoa but made with brown rice), Fruit and Nut Butter toast, oatmeal, and leftover gluten-free pancakes.

Lunch will be leftovers, spinach and veggie wraps, sandwiches and whatever else we get a hankering for.

Snacks are usually fruit, smoothies, veggies with hummus or gluten-free banana-blueberry bread.

Dinner

Monday: Hawaiian Chickpea Teriyaki from Lindsey at the Happy Herbivore.

Tuesday: Gluten-free pasta with steamed veggies, and sauce

Wednesday: International Quinoa Salad from Susan at Fat-Free Vegan.

Thursday: Black Bean Burgers or nuggets for the kids, potatoes, and avocado. 

Friday: Leftovers or something easy for the munchkins. 

Saturday is the Virtual Vegan Potluck! Make sure you visit and checkout delicious vegan recipes from all over the world! 

2 Step Quinoa Taco “Meat”

by 27 Comments

Quinoa taco “meat” is a satisfying, protein-rich option that mimics the texture and flavor of traditional ground meat but with all the benefits of a plant-based diet. Whether you’re vegan, vegetarian, or just looking to incorporate more plant-based meals into your diet, quinoa taco meat is a fantastic addition to your meal plan.

Why Choose Plant-Based Tacos?

One of the greatest advantages of plant-based alternatives is the reduction of saturated fats and cholesterol commonly found in animal products. Quinoa taco meat, in particular, provides a hearty, nutritious filling for your tacos, burritos, or salads without the downsides of traditional ground meat. But why quinoa?

Quinoa is a superfood in its own right, known for being one of the few plant-based sources of complete protein, meaning it contains all nine essential amino acids. It’s also gluten-free, high in fiber, and packed with vitamins and minerals like magnesium, iron, and zinc. This makes it a perfect base for creating a nutritious, meatless taco filling that satisfies both your cravings and your body’s nutritional needs.

The Perfect Meat Substitute

When people switch to a plant-based diet, one of the main concerns is often how to replace the texture and heartiness of meat. Quinoa, with its slightly nutty flavor and chewy texture, is a surprisingly great substitute. It doesn’t have the same mouthfeel as ground beef, but when cooked and seasoned properly, it can mimic the texture well enough to satisfy taco lovers. Quinoa is highly absorbent, making it ideal for soaking up the bold flavors of taco seasonings.

One of the best things about the dish is its versatility. While tacos are the obvious choice, this plant-based filling can be used in a variety of dishes. You can layer it into burritos, sprinkle it over nachos, stuff it into bell peppers, or even use it in salads and grain bowls for an extra protein boost.

Ideal for Meal Prep

Another great benefit of plant-based quinoa taco “meat” is its convenience for meal prep. If you’re someone who likes to have meals ready in advance, quinoa taco meat is a perfect option. You can easily make a large batch, store it in the fridge for up to five days, or freeze it for longer storage. This makes it ideal for quick lunches, weeknight dinners, or even last-minute gatherings.

When you’re ready to eat, simply reheat the quinoa on the stovetop or in the microwave, and it’s ready to go. You can prepare a variety of taco toppings and fillings in advance as well, making it easy to throw together a nutritious, flavorful meal in minutes.

Quinoa Taco “Meat” Recipe

Ingredients

  • 2 cups cooked quinoa
  • 1 tsp salt
  • 1 tsp granulated onion
  • 1 tsp granulated garlic
  • 1 tsp chili powder
  • 1/2 tsp cumin 
  • 1/2 tsp black pepper
  • 1/4 cup tomato sauce

Instructions

Step 1 – Season Quinoa

Stir all seasonings into quinoa. We like a lot of spice so feel free to pair this down if you’re not crazy about a lot of seasoning. 

Step 2 – Add Tomato Sauce

Stir in tomato sauce, I happened to be out so I used about 2 tsp of tomato paste and a little water. If seasonings are not mixing well add a little water or veggie broth. 

Storage

Storage is simple and ensures you always have a quick, healthy meal option on hand. Once you’ve prepared the quinoa taco meat, allow it to cool completely before storing it.

Refrigeration

For short-term storage, place the cooled quinoa taco “meat” in an airtight container and store it in the refrigerator. It will stay fresh for up to 4-5 days. When ready to use, simply reheat it on the stovetop or in the microwave until warmed through. You can add a splash of water or vegetable broth to keep it from drying out during reheating.

Freezing

For longer storage, quinoa taco “meat” freezes well. Transfer the cooled mixture into freezer-safe containers or resealable freezer bags, removing as much air as possible to prevent freezer burn. Be sure to label the containers with the date. It will stay good in the freezer for up to 3 months. When you’re ready to use, thaw it in the refrigerator overnight, then reheat as needed.

More Plant Based Mexican Inspired Recipes

If you like this recipe, you’ll love these plant based meals filled with flavors from Mexico:

Yield: 4 Servings

2 Step Quinoa Taco "Meat"

Try this delicious and healthy plant-based quinoa taco "meat", a protein-packed, vegan alternative perfect for tacos, burritos, salads, and more. Made with quinoa and spices, this easy-to-make recipe delivers bold, satisfying flavors for any meal!

Prep Time 5 minutes
Total Time 5 minutes

Ingredients

  • 2 cups cooked quinoa
  • 1 tsp salt
  • 1 tsp granulated onion
  • 1 tsp granulated garlic
  • 1 tsp chili powder
  • 1/2 tsp cumin
  • 1/2 tsp black pepper
  • 1/4 cup tomato sauce

Instructions

  1. Stir all seasonings into quinoa. We like a lot of spice so feel free to pair this down if you’re not crazy about a lot of seasoning. 
  2. Stir in tomato sauce, I happened to be out so I used about 2 tsp of tomato paste and a little water.  If seasonings are not mixing well add a little water or veggie broth. 

Notes

Serve in tacos, burritos, salads, etc.

Did you make this recipe?

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

© Holly Yzquierdo

How To Get It Done

by Leave a Comment

I’m very fortunate and thankful to be a stay-at-home-mom. I love being home with my kids. Occasionally I miss the working world, usually it is when my kids are driving me crazy. My boys do keep me busy during the day, I can’t just stand in the kitchen for hours at a time.

Using this weeks Meal Plan I’m going to give you examples of how I prepare our dinners. I’ll give you a day by day run down of what I’ve done and how it works for us. We primarily use dried beans and grains. If that doesn’t work for you feel free to use canned beans. Dried beans are less expensive so I prefer them. I do keep canned beans in the pantry for those days I don’t plan ahead. Sometimes I do all of the soaking and cooking on the weekend; that approach may work better if you work full time during the week.

Saturday: I put about 3 cups of rinsed quinoa in 6 cups of water to soak over night. You do not have to soak your quinoa but we prefer it this way.  If you don’t know how to cook quinoa check out this link from The Kitchn.

Sunday: I rinsed the quinoa, again you don’t have to do this step but I prefer it this way. I put it in a sauce pan and with new water and cooked it for about 15 minutes. Once it cooled we put some away for my husband to take to work and the rest is stored for meals throughout the week.

On Sunday night I rinsed 2 cups of white beans and 2 cups of red beans and left them both to soak in 4 cups of water each.

Monday: I cooked both set’s of beans in the morning. It will be hard to resist those come lunch time. They could be combined and cooked in a slow cooker as well. This evening I’ll throw the red and white beans into a large pot with all of the other ingredients for Minestrone Soup. While I’m cutting veggies for this soup I may cut extra for tomorrow nights soup as well.

Tuesday: Cook Potato and Broccoli Soup, this could be done in a slow cooker before you left for work. No prep work unless I want to cut veggies for tomorrow nights meal.

Wednesday: I’ll cook a Veggie Noodle Soup. While it is cooking I will rinse black beans and soak them in water over night.

Thursday: I’ll soak beans to use in Friday night’s Chili. I may have enough leftover beans and not need to cook any new beans.

Friday: I’ll cook Chili. Depending on our leftover situation I may start something new soaking. I try to use up all our leftovers over the weekend so I can shop for groceries and plan a new week of meals.

This works for us but may not work for you. Some nights we just grab bean burritos from a drive thou or eat a PB&J.

If you’ve planned your meals for this week try thinking ahead. What can you do now to save time later?