Easy, Plant-Based Dinners
On our journey to eat healthy, our family has had to come up with some quick and easy dinners that are also nutritious, plant-based, and don’t need much in terms of cooking skill.😊 That way, any one of us can whip up dinner during the work week. Looking for some quick and easy dinners for your week? Take a look at the easy recipes below!
Veggie Chili
This dish is hearty and filled with colour. That means it’s a good dose of vitamins, minerals and phytonutrients. 😊 I use store-bought pasta sauce for simplicity. Try to use one with the fewest ingredients and NO SUGAR added, so you know you are getting real food! These are best found in the natural or organic foods section of the grocery store. Of course, you can always make your own pasta sauce and freeze extra portions for use later.. This is also great for taking leftovers for lunch the next day. Look for BPA-free cans of the beans.
Recipe: makes 4 servings:
Ingredients:
1 Purple Onion diced
1 Jar pasta sauce (Look for one with the least ingredients and no preservatives. Often you can find these in the natural foods or organic section.)
1 Can diced tomatoes (14 oz)
1 Tbsp dry cumin
2 Tbsp Chili seasoning
Salt and peper to taste
1 Zuchini diced
2 Cups sliced mushrooms
1 Sweet potato diced
1 Bell pepper diced
1 Can kidney beans (14 oz) drained and rinsed
1 Can black beans or chick peas (14 0z) drained and rinsed
2 handfuls frozen kale chopped or 3-4 fresh leaves chopped
1 handful fresh Cilantro- chopped
In a large pot on medium heat:
Heat some olive oil
Add onions and sauté for 2 minutes until translucent
Add chili seasoning and cumin, salt and pepper and stir to mix - 30 sec
Add tomatoes and tomato sauce and mix
Add all the other vegetables and mix
Bring to simmer and cook for 20 minutes stirring to prevent sticking
Serve in bowls with a sprinkle of cilantro
ADD-ONS: try this with some chopped avocado, sour cream 😋
“Spaghetti” with Tomato Sauce
This is one of our family’s favourite simple meals during a busy week. Spaghetti squash has a great texture that resembles spaghetti and works will with pasta sauce. Serve with a simple green arugula salad tossed with lime and you have the perfect, colourful, light dinner. Need a more hearty meal? Roast some diced zucchini and sliced mushrooms at the same time as the spaghetti squash and add to the tomato sauce. Want to make everything from scratch? Even better! You can make a big batch of tomato sauce on the weekend and freeze extras in portions you can easily thaw and use.
Recipe: makes 2 servings
Ingredients:
1 Medium spaghetti squash
1 Jar pasta sauce (Look for one with the least ingredients and no preservatives. Often you can find these in the natural foods or organic section.)
Optional
1 Zuchini diced
2 cups sliced mushrooms
Preheat oven to 400°F:
Slice spaghetti squash in half and remove seeds with spoon
Drizzle on some olive oil, sprinkle with salt and pepper and
Place cut-side down in baking sheet lined with parchment paper.
If using, on a separate baking sheet add zucchini and mushrooms tossed with olive oil and some salt and pepper
Roast vegetables in oven for 20-30 min.
Meanwhile, heat tomato sauce.
Remove zucchini and mushrooms with slightly browned. Add to tomato sauce.
Squash is ready when skin is easily pricked with fork
Using an oven mitt to handle squash, scrape spaghetti squash flesh with fork creating spaghetti like texture
Plate squash in bowls and top with pasta sauce.
Serve with green side salad.😋
Fajitas
This has become a weekly staple as it is so good and feels indulgent! If you are avoiding grains, you can wrap these up in lettuce wraps. Make sure to wash cilantro well as it can be very sandy!
Preheat oven to 400°F:
In a bowl, add a drizzle of olive oil, 1Tbs chili powder and juice of 1 lime- mix
Add sliced onions and peppers and toss to coat
Spread Onions and peppers onto a baking sheet lined with parchment paper.
Repeat step 1 in the same bowl
Add sliced chicken strips and toss to coat
Spread chicken onto a baking sheet lined with parchment paper.
Bake vegetables and chicken in oven for 30 minutes.
Recipe: Makes 4 servings
Ingredients:
2 chicken breast sliced into strips
1 red onion sliced
2 bell peppers sliced into strips
2Tbs chili seasoning
Olive oil
3 limes
1 avocado - ripe, mashed
4 green onions chopped
1 handful cilantro chopped
Tortilla wraps, grain free wraps or lettuce wraps for 8 portions
8. While baking, add juice of I lime to mashed … avocado and set aside
9. Removed chicken and vegetables from oven when done
To assemble the wraps:
In a wrap of choice, add some onions and peppers.
Top with some chicken
Add a dollop of avocado mash
Sprinkle on some green onions and cilantro.😋
3 quick easy and healthy recipes with:
3 colours ✔️🍓🍑🥬
At least 2 servings fruits/veg ✔️
Delish ✔️
Now that’s a good dinner!
Know someone who could use a bit of stress relief? Share this post and spread some joy! ☺️
Disclaimer: The content in this blog is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this blog or on this website.