Lunch Recipes


 Slow Cooker Sweet Potato Chili

Total Time: 6 hours and 15 minutes |Prep Time:15 minutes | Cook Time: 6 hours (passive) | Servings: 5| Calories per Serving: Approximately 350

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Ingredients
32oz jar of diced tomatoes
10 peeled, chopped sweet potatoes
4 cups of vegetable stock
2 diced shallots
2 minced cloves of garlic
2 diced jalapeños
1 diced poblano
1/2 cup of rinsed kidney beans
3 tbs of stevia brown sugar
1 tps of chili powder
1 tsp of paprika powder

Directions

1.Combine all ingredients in slow cooker and mix well.

2.Set to cook for 6 hours. Stir occasionally.

3.When finished, let cool and portion into tupperware.

Grocery List
32oz jar of diced tomatoes
10 sweet potatoes
32oz of vegetable stock
2 shallots
1 bulb of garlic
2 jalapeños
1 poblano
4oz of kidney beans
1.5oz brown sugar stevia blend
Chili powder
Paprika powder


Teriyaki Artichokes with Mashed Potatoes & Green Beans

Total Time: 1 hour and 15 minutes |Prep Time: 15 minutes | Cook Time: 1 hour | Servings: 5| Calories per Serving: Approximately 450 

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Ingredients:
30oz of artichoke hearts
10 red potatoes
1/2 cup of almond milk
0.5 lbs of green beans
3 tbsp of reduced sodium teriyaki sauce

Directions:

1. Preheat oven to 400F.

2. Chop potatoes into small pieces and place into a covered dish. Bake for 1 hour, flipping potatoes after 30 minutes. If using a glass dish, coat potatoes in a small bit of oil to prevent sticking.

3. While potatoes are cooking, place teriyaki and artichokes into a mixing bowl and toss until artichokes are evenly coated. Let sit for 10 minutes.

4. Heat a frying pan on medium and add artichokes. Saute for 15 minutes. Let cool and portion into tupperware.

5. Heat a frying pan on medium and drizzle with oil. Chop green beans into bite sized pieces and add to frying pan. Saute for 5-10 minutes, or until dark green. Let cool and portion into tupperware.

6. When potatoes are done, let cool for 5 minutes and add to a shallow bowl. Add almond milk and mash until potatoes become creamy. Alternatively, you can use a hand mixer. Portion into tupperware.

Grocery List:
30oz of artichoke hearts
10 red potatoes
4oz of unsweetened vanilla almond milk
0.5 lbs of green beans
1.5oz of teriyaki sauce


Vegan Picatta

Total Time: 35 minutes |Prep Time: 10 minutes | Cook Time: 25 minutes |Servings: 5 | Calories per Serving: Approximately 460

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Ingredients
2 boxes of chickpea pasta
5 lemons
1/2 cup of cooked chickpeas
4 shallots
1 tbs of soy sauce, reduced sodium
1/4 cup of nutritional yeast

Directions

1.Bring a large pot of water to a boil and add in chickpea pasta, then reduce heat to medium high heat. Cook forapproximately 15-20 minutes or until pasta is done to your liking.

2.While pasta is cooking, heat a frying pan to medium heat and drizzle with oil. Add the juice of one lemon.

3.Dice shallots and add to pan. Saute for 5 minutes.

4.In a blender, combine chickpeas, soy sauce and nutritional yeast and pulse until chickpeas are roughly chopped. Add mixture to frying pan and the juice from one lemon. Saute for another 5 minutes and set aside.

5.Once pasta is done, combine with mixture and add in the juice from the remaining 3 lemons.

6.Let cool and then portion into tupperware.

Grocery List:
2 boxes of chickpea pasta
5 lemons
4oz of garbanzo beans
4 shallots
1.5oz of reduced sodium soy sauce
2oz of nutritional yeast


 Fried Agave Chickpeas with Rice Pilaf

Total Time: 40 minutes |Prep Time: 10 minutes | Cook Time: 30 minutes | Servings: 5| Calories per Serving: Approximately 550

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Ingredients
2 cups of cooked chickpeas
1 cup of panko
1/4 cup vital wheat gluten
1/2 cup of nutritional yeast
2 tbs of cornstarch
6 tbsp of soy sauce
12 oz of rice pilaf
3 and 1/2 cups of water
3 oz of scallions
2 cloves of garlic
2 tbs of agave nectar
Black pepper
Parsley

Directions

1.In a blender, combine chickpeas, panko, vital wheat gluten, nutritional yeast, soy sauce, and agave nectar and puree until smooth. Let sit for 10 minutes.

2.Add water and rice pilaf (discard seasoning packet) to a sauce pan and bring to a boil. Once boiling, reduce to medium-high heat and cook for 20 minutes or until water has completely evaporated.

3.Heat a small frying pan on medium heat and drizzle a small amount of oil into the pan. Mince garlic and shallots and add to pan. Statute for 5 minutes.

4.Heat a large frying pan on medium heat and drizzle with oil. Make 5 round patties out of chickpea mixture and place into frying pan. Cook for 5 minutes per side or until browned on each side.

5.When rice is done, combine scallions, garlic and rice. Sprinkle in black pepper and parsley to taste.

Grocery List:
16oz of chickpeas
8oz of panko
2oz of vital wheat gluten
4oz of nutritional yeast
1oz of cornstarch
3oz of reduced sodium soy sauce
12oz of rice pilaf
1 bundle of scallions
1 bulb of garlic
1oz of agave nectar
Parsley


Lentil Carnitas

Total Time: 40 Minutes | Prep Time: 10 Minutes | Cook Time:30 Minutes | Servings: 5 | Approximately Calories Per Serving: 549

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Ingredients
1/4 cup of green lentils, dry
1/4 cup of black lentils, dry
1 tbs of corn starch
2 tbsp of nutritional yeast
3 tbsp of reduced sodium soy sauce
2 shallots
10 campari tomatoes
2 jalapenos
2 cloves of garlic
1tsp of paprika
1tsp of oregano
1/2 cup of green leaf lettuce
10 whole wheat tortillas

Directions

1. Combine dry and green lentils in a strainer and rinse thoroughly. Add lentils to a medium size pot and cover with water. Bring to a boil and reduce to medium heat. Cook for approximately 15-20 minutes, or until lentils have become soft and tender. Strain and allow to cool.

2. While lentils are cooking, heat a medium sized frying pan to medium heat and drizzle with oil. Dice shallots, jalapenos, garlic and tomatoes and add to pan. Season with 1 tsp of paprika and oregano. Saute for approximately 10 minutes or until vegetables have softened.

3. Once lentils have cooled, add to a small frying pan and heat to medium heat. Add corn starch, nutritional yeast and soy sauce to pan and mix well. After 5 minutes, the mixture should thicken. Combine with vegetable mixture.

4. Store mixture separately from tortillas and lettuce.

5.When ready to eat, heat 1/5 of lentil mixture. Portion 1/5 of lentil mixture between two tortillas and top with 0.8oz of lettuce.

Grocery List
2oz of green lentils, dry
2oz of black lentils, dry
0.5oz of corn starch
1oz of nutritional yeast
2.5oz of reduced sodium soy sauce
2 shallots
10 campari tomatoes
2 jalapenos
2 cloves of garlic
4oz of green leaf lettuce
10 whole wheat tortillas
Paprika
Oregano


Vegan Stirfry

Total Time: 30 Minutes | Prep Time: 10 Minutes | Cook Time: 20 Minutes | Servings: 5 | Approximately Calories Per Serving: 635

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Ingredients
8.8oz of udon noodles
3 shallots
3 cloves of garlic
4 small carrots
1 bunch of baby broccoli
2.5oz of water chestnuts
3oz of peanuts
4 tbs of reduced sodium soy sauce
1 lemon

Directions

1. Bring a large of water to a boil and add udon noodles. Reduce to medium high heat and cook for approximately 15 minutes or until done to your liking.

2.While water is heating, heat a large frying pan to medium heat and drizzle with oil.

3. Dice shallots, garlic and carrots finely and add to frying pan. Saute for 5 minutes. Chop broccoli and add to frying pan, along with water chestnuts. Cook for an additional 5 minutes or until broccoli has softened.

4. Strain noodles and combine with vegetables. Add soy sauce, peanuts and the juice of one lemon to stir fry and mix well.

5. Portion into tupperware.

Grocery List
8.8oz of udon noodles
3 shallots
3 cloves of garlic
4 small carrots
1 bunch of baby broccoli
3oz of peanuts
2oz of reduced sodium soy sauce
2.5oz of water chestnuts
1 lemon


Chickpea Broccoli Ziti

Total Time: 30 Minutes | Prep Time: 5 Minutes | Cook Time: 25 Minutes |  Servings: 5 | Approximate Calories Per Serving: 337

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Ingredients
2 cup of cooked chickpeas
16oz of chickpea pasta
2 cups of unsweetened vanilla almond milk
1 bunch of baby broccoli
3 cloves of garlic
1 tb of dried parsley
1 tb of dried basil  
1 tsp of dried black pepper

Directions

1.Bring a large pot of water to a boil.  Add chickpea pasta and reduce to medium-high heat.  Cook for approximately 20 minutes or until done to your liking.

2. Heat a medium sized frying pan to medium heat and drizzle with oil.  Add chickpeas to pan and saute for 8 minutes. Set aside.

3. Heat a small frying to medium heat and drizzle with oil.  Chop broccoli into florets and mince garlic. Add to frying pan.  Saute for 5 minutes and set aside.

4. In a small saucepan, add almond milk, parsley basil and black pepper.  Bring sauce to a boil and then allow to simmer for 10 minutes.

5. After pasta has been strained, combine pasta, broccoli mixture and sauce in a large pot.  Mix well.

6. Allow to cool and portion into tupperware.   


Grocery List
16oz of cooked chickpeas
16oz of chickpea pasta
16oz of unsweetened vanilla almond milk
1 bunch of baby broccoli
3 cloves of garlic
Parsley
Basil


Lentils & Broccoli

Total Time: 1 Hour |  Prep Time: 10 Minutes | Cook Time: 50 Minutes | Servings: 5 | Approximate Calories Per Serving: 512

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Ingredients
1 cup of green lentils, dried
1 cup of black lentils, dried
3 bunches of baby broccoli
5 tbs of reduced sodium soy sauce
¼ cup of vital wheat gluten
3 tbs of cornstarch
1/2 cup of nutritional yeast
3 tsp of brown mustard


Directions

1.Combine green and black lentils in a strainer, wash thoroughly and place into a medium-sized pot.  Cover with water and bring to a boil. Reduce to medium heat and cook for approximately 25 minutes or until lentils have softened.

2. While lentils are cooking, combine 2 tbs of soy sauce and brown mustard in a small bowl and whisk together. Set aside.

3. Heat a large frying pan to medium heat.  Chop broccoli into florets and add to pan. Pour in soy mustard mixture and coat broccoli well.  Saute for approximately 10 minutes. Set aside.

4. Once lentils have softened, strain and allow to cool.

5. Once cooled, add lentils, 3 tbs of soy sauce, vital wheat gluten, nutritional yeast and cornstarch to a blender.  Puree until mixture is smooth. Let sit for 10 minutes.

6. Using the lentil mixture, form thin 3”-4” long strips.  

7. Heat a large frying pan and drizzle with 1 tsp of oil.  Lay strips in pan, leaving about 1” of space on each side. Cook for approximately 5 minutes each side.  

8.  Portion strips and broccoli equally into tupperware.  

Grocery List
8oz of green lentils, dried
8oz of black lentils, dried
3 bunches of baby broccoli
1.5oz of reduced sodium soy sauce
2oz of vital wheat gluten
1.5oz of cornstarch
4oz of nutritional yeast


Chimichurri Tacos

Total Time: 30 Minutes | Prep Time: 5 Minutes | Cook Time: 25 Minutes | Servings: 5 | Approximate Calories Per Serving: 444

Copy of Chimichurri Tacos

Ingredients
2 cup of dried lentils
3 cups of fresh parsley
2 jalapenos
3 cloves of garlic
4 limes
3 tbs of reduced sodium soy sauce
1 tbsp of cornstarch
1 cup of green leaf lettuce
5 whole wheat tortillas

Directions

1. Wash and strain lentils. Add to a medium sauce pan and cover with water. Bring lentils to a boil and reduce to medium high heat until water is fully absorbed.

2. While lentils are cooking, de-seed jalapenos and remove papers from garlic. Add jalapenos, garlic, parsley and the juice of 4 limes to a blender. Puree until smooth and set aside.

3. Once lentils are done, add to a bowl and mix with soy sauce and corn starch.

4. Heat a medium-sized frying pan to medium and add in lentil mixture. Saute for 5 minutes. Remove from heat and pour in chimichurri sauce. Mix well.

5. Portion lentil mixture into tupperware.

6. When ready to serve, add lentil mixture to a whole wheat tortilla and sprinkle with green leaf lettuce.


Grocery List
16 oz of dried lentils
24 oz of fresh parsley
2 jalapenos
3 cloves of garlic
4 limes
1.5oz of reduced sodium soy sauce
0.5oz of cornstarch
8oz of green leaf lettuce
5 whole wheat tortillas


 Red Quinoa Buddha Bowl

Total Time: 35 Minutes | Prep Time:10 Minutes | Cook Time:25 Minutes | Servings: 5 | Approximate Calories Per Serving: 378

Quinoa+Buddha+Bowl

Ingredients
2 cup of dried red quinoa
4 cups of vegetable broth
15 oz of cooked black beans
1 pint of grape tomatoes
1 bunch of scallions

Directions

1. Rinse and strain quinoa and add to a large saucepan.  Pour in vegetable broth and bring to a boil. Reduce to medium high heat and cook until liquid is fully reduced.  Stir occasionally.

2. While quinoa is cooking, heat a small frying pan to medium heat and drizzle with oil.  Add in black beans. Saute for 5 minutes. Remove from heat and set aside.

3. Slice tomatoes in half and dice scallions finely.

4. When quinoa is done, allow to cool and portion equally into tupperware.  Add in equal parts of tomatoes, black beans and scallions.

Grocery List
16 oz of dried red quinoa
48 oz of vegetable broth
15 oz of cooked black beans
16 oz  of grape tomatoes
1 bunch of scallions     


Vegan Cajun Bowl

Total Time: 35 Minutes| Prep Time: 10 Minutes | Cook Time: 25 Minutes | Servings: 5 | Approximate Calories Per Serving: 312

Copy of Cajun Bowl

Ingredients
1 cup of cooked kidney beans
1 cup of cooked chickpeas
1 cup of uncooked wild rice
3 cups of vegetable broth
3 cloves of garlic
3 shallots
2 petite red peppers
2 jalapenos
2 cups of collard greens
3 tbsps of ketchup
2 tbsps of reduced sodium soy sauce
1 tsp of stevia brown sugar
1 tsp of cayenne pepper
1 tsp of black pepper

Directions

1. In a medium-sized saucepan, add wild rice and vegetable broth.  Bring to a boil and reduced to medium-high heat. Cook for approximately 20 minutes or until all liquid has evaporated.  

2. While rice is cooking, heat a large frying pan to medium heat.  Mince garlic and dice shallots, red peppers and jalapenos. Add to pan along with chickpeas and kidney beans. Saute for 5 minutes.  

3. Cut collard greens into thin strips, discarding the stocks.  Add greens to pan and cook for an additional 10 minutes or until greens have fully cooked down.

4. In a small bowl, combine ketchup, soy sauce, stevia brown sugar, cayenne pepper and black pepper.  Mix well and set aside.

5. When rice is finished, add to frying pan with vegetables.  Pour over sauce and mix well.

6. Let cool and portion equally into tupperware.    

Grocery List
8 oz of canned kidney beans
8 oz of canned chickpeas
8 oz of uncooked wild rice
24 oz of vegetable broth
3 cloves of garlic
3 shallots
2 petite red peppers
2 jalapenos
1 bunch of collard greens
1.5 oz of ketchup
1 oz of reduced sodium soy sauce
0.17 oz of stevia brown sugar
Cayenne pepper


Vegan White Bean Meatless Balls with Spaghetti

Total Time: 30 Minutes | Prep TIme: 5 Minutes | Cook Time: 25 Minutes | Servings: 5 | Calories Per Serving: 658

Copy of Vegan White Bean Meatless Balls with Spaghetti

Ingredients
30 oz of canned great northern beans
30 oz of canned cannellini beans
2 cups of vegetable broth
1 8 oz box of chickpea spaghetti
1/2 cup of nutritional yeast
3 tbsps of cornstarch
2 tbsps of black pepper
2 tbsps of dried sage
1 bay leaf
2 tsps of dried parsley

Directions

1. Bring a large pot of water to a boil.  Add in chickpea pasta and cook for approximately 20 minutes or until pasta is done to your liking.

2. While pasta is cooking, add great northern beans, cannellini beans, nutritional yeast, 2 tbsps of cornstarch, 1 tbsp of black pepper, and dried sage to a blender.  Puree until smooth.

3. Heat a large frying pan to medium heat.  Add in vegetable broth, bay leaf, 1 tbsp of cornstarch, and 1 tbsp of black pepper.  Stir mixture.

4. Form about 1 inch meatlessballs with the white bean mixture and place into frying pan.  Cook for approximately 2-3 minutes per side and remove from pan. Once all the meatlessballs have been cooked, remove the bay leaf and set liquid aside.

5. Once pasta is finished, add to the reminder of the sauce and stir well.  Top with meatlessballs and garnish with dried parsley.

6. Portion equally into tupperware.

Grocery List
30 oz of canned great northern beans
30 oz of canned cannellini beans
16 oz of vegetable broth
1 8 oz box of chickpea spaghetti
4 oz of nutritional yeast
1.5 oz of cornstarch
Dried sage
Bay leaf
Dried parsley


Quinoa Tacos

Total Time: 35 Minutes| Prep Time: 10 Minutes | Cook Time: 25 Minutes | Servings: 5 | Approximate Calories Per Serving: 502

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Ingredients
2 and 1/2 cups of dried red quinoa
4 cups of vegetable broth
3 shallots
4 petite peppers
3 cloves of garlic
4 tbsps of reduced sodium soy sauce
5 tsps of nutritional yeast
1 tbsps of cornstarch
5 whole wheat tortillas

Directions
1. Rinse quinoa and add to a medium sauce pan. Pour vegetable broth into pan and bring to a boil. Reduce to medium high heat and let cook for 20 minutes or until liquid has completely evaporated. Stir occasionally.

2. Heat a large frying pan to medium heat and drizzle with oil. Dice shallots and peppers and mince garlic. Add to frying pan and saute for 10 minutes. Set aside.

3. Once quinoa is done, add to pan with vegetables. Add soy sauce, nutritional yeast and cornstarch to pan and mix well. Heat to medium heat and saute for 5-10 minutes.

4. Let cool and portion into tupperware.

5. When ready to serve, heat filling first and then portion it into the center of a whole wheat tortilla.

Grocery List
20 oz of dried red quinoa
32oz of vegetable broth
3 shallots
4 petite peppers
3 cloves of garlic
2oz of reduced sodium soy sauce
2.5oz of nutritional yeast
0.5oz of cornstarch
5 whole wheat tortillas


Tomato Basil Gnocchi

Total Time: 50 Minutes| Prep Time: 10 Minutes | Cook Time: 40 Minutes | Servings: 5 | Approximate Calories Per Serving: 403

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Ingredients
4 cups of all purpose flour
3 tbsps of dried basil
3 and 1/2 cups of water
28 oz of diced tomatoes
2 tbsps of baking stevia
1 tbsps of dried oregano

Directions

1. In a large bowl, combine flour, dried basil and water. Mix together well and let sit for 5 minutes.

2. Add diced tomatoes, dried oregano, and baking stevia to a medium sized sauce pot. Mix well and cook on medium heat for approximately 20 minutes, or until liquid has reduced.

3. Heat a large frying pan to medium heat and drizzle with oil. For 1 inch by 1 inch square pieces of dough and place into frying pan. Cook for 5 minutes per side or until each side is golden brown. Repeat the process until dough is completely used.

4. Portion gnocchi into tupperware and top with diced tomatoes.

Grocery List
32 oz of all purpose flour
Dried basil
28 oz of diced tomatoes
1 oz of baking stevia
Dried Oregano


Chickpea Tajine

Total Time: 40 Minutes| Prep Time: 10 Minutes | Cook Time: 30 Minutes | Servings: 5 | Approximate Calories Per Serving: 447

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Ingredients
1 and 1/2 cups of uncooked wild rice
2 cups of cooked chickpeas
4 cups of vegetable broth
3 shallots
3 cloves of garlic
8 oz of dried apricots
7 oz of dried dates
1 pint of cherry tomatoes
1 tbsp of oregano
1 tsp of black pepper
1 tsp of thyme
1 tsp of rosemary

Directions

1. Add wild rice and 3 cups of vegetable broth to a sauce pan. Bring to a boil and reduce to medium high heat. Let cook for 20 minutes or until excess liquid has evaporated. Stir occasionally.

2. Heat a large frying pan to medium heat. Dice shallots, dried apricots, dried dates and cherry tomatoes. Mince garlic.

3. Add vegetables and chickpeas to pan and saute for 10 minutes, stirring frequently.

4. Add in 1 cup of vegetable broth to frying pan and sprinkle with oregano, black pepper, thyme and rosemary. Reduce to low heat and let sit for 20 minutes.

5. When rice is done, allow to cool and portion into tupperware. Carefully portion chickpea mixture over beds of rice.

Grocery List
12 oz of uncooked wild rice
8 oz of cooked chickpeas
32 oz of vegetable broth
3 shallots
3 cloves of garlic
8 oz of dried apricots
7 oz of dried dates
16 oz of cherry tomatoes
Oregano
Thyme
Rosemary


Apple Black Bean Burritos

Total Time: 30 Minutes| Prep Time: 10 Minutes | Cook Time: 20 Minutes | Servings: 5 | Approximate Calories Per Serving: 665

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Ingredients
5 gala apples
1 and 1/2 cups of uncooked wild rice
3 cups of vegetable broth
2 cups of cooked black beans
3 cloves of garlic
3 shallots
2 bell peppers
10 whole wheat tortillas

Directions

1. Add rice and vegetable broth to a saucepan and bring to a boil. Reduce to medium high heat and cook for approximately 20 minutes.

2. Heat a large frying pan to medium heat and drizzle with oil. Slice shallots, bell peppers and apples, removing cores. Mince garlic.

3. Add vegetables to frying pan and saute for 10 minutes. Remove from heat.

4. When rice is done, combine with vegetable mixture.

5. Let cool and portion into tupperware.

6. When ready to serve, reheat mixture and then portion between 2 tortillas.

Grocery List
5 gala apples
12 oz of uncooked wild rice
24 oz of vegetable broth
16 oz of cooked black beans
3 cloves of garlic
3 shallots
2 bell peppers
10 whole wheat tortillas


Tempeh Tacos

Total Time: 25 Minutes | Prep Time: 10 Minutes | Cook Time: 15 Minutes | Servings: 5 | Approximate Calories Per Serving: 446

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Ingredients
10 hard shell tortilla
16 oz of tempeh
3 tbsps of reduced sodium soy sauce
1/3 cup of nutritional yeast
2 and 1/2 cups of shredded green leaf lettuce
1 pint of grape tomatoes
5 limes

Directions
1. In a bowl, mix tempeh, soy sauce and nutritional yeast until tempeh is well coated. Let sit for 5 minutes.

2. Heat a frying pan to medium heat and drizzle with oil. Add tempeh to pan and saute for 15 minutes, or until golden brown.

3. Allow tempeh to cool and portion into tupperware.

4. When ready to serve, reheat tempeh.

5. To assemble, add 1/2 cup of shredded lettuce, tempeh and 8 grape tomatoes to a taco.

Grocery List
10 hard shell tortilla
16 oz of tempeh
1.5 oz of reduced sodium soy sauce
2.6 oz cup of nutritional yeast
1 head of green leaf lettuce
16 oz of grape tomatoes
5 limes


Grape Quinoa Wraps

Total Time: 40 Minutes | Prep Time: 10 Minutes | Cook Time: 30 Minutes | Servings: 5 | Approximate Calories Per Serving: 444

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Ingredients
1 cup of uncooked red quinoa
3 cups of vegetable broth
1 tbsp of chili powder
1 tbsp of paprika
1 tbsp of oregano
1 cup of red grapes
10 whole wheat tortilla

Directions
1. Strain red quinoa and add to a large saucepan. Pour in vegetable broth and sprinkle with chili powder, paprika, and ground oregano. Mix well.

2. Bring quinoa to a boil and then reduce to medium-high heat. Cook for 30 minutes, or until all liquid has evaporated.

3. While quinoa is cooking, slice grapes in half and set off to side.

4. When quinoa is fully cooked, add in grapes and mix well.

5. Let quinoa cool and portion into tupperware.

6. When ready to serve, reheat quinoa mixture and portion between two tortillas.

Grocery List
8 oz of uncooked red quinoa
24 oz of vegetable broth
Chili powder
Paprika
Oregano
8 oz of red grapes
10 whole wheat tortilla


Chickpea Tender Wraps

Total Time: 35 Minutes | Prep Time: 15 Minutes | Cook Time: 20 Minutes | Servings: 5 | Approximate Calories Per Serving: 491

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Ingredients
2 cups of cooked chickpeas
3 tbsps of reduced sodium soy sauce
1/3 cup of nutritional yeast
2 tbsps of vital wheat gluten
1 tbsp of cornstarch
12 tsps of yellow mustard
10 whole wheat tortillas

Directions
1. Preheat oven to 350F and grease a large baking sheet.

2. Add cooked chickpeas, soy sauce, nutritional yeast, vital wheat gluten, cornstarch and 2 tsps of yellow mustard to a blender. Puree until smooth and let sit for 10 minutes.

3. Form 10 chickpea tender strips and place onto baking sheet. Bake for 20 minutes, flipping after 10.

4. Portion into tupperware.

5. When ready to serve, reheat chickpea tender and portion a tender into each tortilla. Drizzle each tortilla with a tbsp of mustard.

Grocery List
16 oz of cooked chickpeas
1.5 oz of reduced sodium soy sauce
2.4 oz of nutritional yeast
1 oz of vital wheat gluten
0.5 oz of cornstarch
2 oz of yellow mustard
10 whole wheat tortillas


Sloppy Lentils

Total Time: 40 Minutes | Prep Time: 5 Minutes | Cook Time: 40 Minutes | Servings: 5 | Approximate Calories Per Serving: 508

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Ingredients
1 and 1/2 cups of uncooked lentils
5 tbsps of ketchup
3 tbsps of reduced sodium soy sauce
2 tsps of cornstarch
1 tsp of apple cider vinegar
10 whole wheat hamburger buns

Directions
1. Rinse lentils in a strainer and add to a large pot. Cover with water and bring to a boil. Reduce to medium high heat and let cool until all water has evaporated.

2. In a mixing bowl, add ketchup, soy sauce, cornstarch and apple cider vinegar. Mix well and set aside.

3. Once all liquid has evaporated from lentils, add sauce to lentils and mix well. Remove from heat and allow to cool.

4. Portion into tupperware.

5. When ready to serve, reheat lentil mixture and add to 2 whole wheat hamburger bun.

Grocery List
12 oz of uncooked lentils
2.5 oz of ketchup
1.5 oz of reduced sodium soy sauce
.0.34 oz of cornstarch
0.17 oz of apple cider vinegar
10 whole wheat hamburger buns


Tempeh Orzo Salad

Total Time: 40 Minutes | Prep Time: 10 Minutes | Cook Time: 30 Minutes | Servings: 5 | Approximate Calories Per Serving: 236

Tempeh Orzo Salad.JPG

Ingredients
1 cup of raw orzo
10 campari tomatoes
6 stalks of celery
1 large cucumber
8 oz of tempeh
2 tbsp of reduced sodium soy sauce
1 lemon
1 tsp of black pepper
1 tsp of oregano

Directions
1. Add 1 cup of raw orzo to a pot and cover with water. Bring to a boil and reduce to medium high heat. Cook for 20 minutes or until orzo has become soft and fluffy. Strain and set aside to cool.

2. Crumble tempeh into a bowl and add soy sauce. Mix well. Heat a small frying pan on medium heat and add tempeh. Saute for 20 minutes or until tempeh has browned.

3. Slice tomoatoes, celery and cucumber. Heat a small pan on medium heat and add vegetables to pan. Sprinkle with black pepper and oregano. Saute for 10 minutes or until vegetables has softened.

4. When everything has cooled, combine orzo, vegetables and tempeh. Sprinkle with the juice of 1 lemon. Mix well and portion into tupperware.

Grocery List
8 oz of raw orzo
10 campari tomatoes
6 stalks of celery
1 large cucumber
8 oz of tempeh
1 oz of reduced sodium soy sauce
1 lemon
Oregano


Caribbean Black Bean Rice Bowl

Total Time: 40 Minutes | Prep Time: 10 Minutes | Cook Time: 30 Minutes | Servings: 5 | Approximate Calories Per Serving: 270

Caribbean Black Bean Rice Bowl.jpg

Ingredients
1 and 1/2 cups of uncooked wild rice
13.5 oz of coconut milk
8 oz of cooked black beans
3 cloves of garlic
2 shallots
3 petite bell peppers
2 chili peppers
1 tsp of black pepper
1 tsp of paprika

Directions
1. Add uncooked wild rice to a pot and cover with water. Bring to a boil and then reduce to medium-high heat. Cook for approximately 25 minutes or until all water has absorbed. Set aside.

2. Heat a medium sized frying pan to medium heat and drizzle with a small amount of oil. Mince garlic and dice shallots, bell peppers, and chili peppers. Sprinkle with black pepper and paprika and saute for 10 minutes. Set aside.

3. When rice and vegetables are done, combine in a large bowl, along with coconut milk and black beans. Mix well.

4. Let cool and portion into tupperware.

Grocery List
12 oz of uncooked wild rice
13.5 oz of coconut milk
8 oz of cooked black beans
3 cloves of garlic
2 shallots
3 petite bell peppers
2 chili peppers
Paprika


Spicy Peanut Stir Fry

Total Time: 30 Minutes | Prep Time: 10 Minutes | Cook Time: 20 Minutes | Servings: 5 | Approximate Calories Per Serving: 564

Spicy Peanut Stirfry.JPG

Ingredients
14 oz of rice noodles
3 tbsps of reduced sodium soy sauce
4 tbsps of peanut butter
3 cloves of garlic
2 shallots
3 stalks of celery
2 carrots
5 oz of peanuts
2 chili peppers

Directions
1. Fill a large pot with water and bring to a boil. Add rice noodles and reduce to medium-high heat. Cook for 20 minutes or until done to your liking.

2. Heat a large frying pan to medium heat. Mince garlic and dice shallots, chili peppers, carrots and celery. Add to pan and saute for 10 minutes. Set aside.

3. In a small bowl, combine soy sauce and peanut butter. Mix well.

4. Combine noodles, vegetables and peanut sauce into a large bowl and mix well.

5. Let cool and portion mixture into tupperware. Garnish with peanuts.

Grocery List
14 oz of rice noodles
1.5 oz of reduced sodium soy sauce
2 oz of peanut butter
3 cloves of garlic
2 shallots
3 stalks of celery
2 carrots
5 oz of peanuts
2 chili peppers


Vegan Parmesan Chickpea Salad with Avocado Dressing

Total Time: 45 Minutes | Prep Time: 15 Minutes | Cook Time: 30 Minutes | Servings: 5 | Approximate Calories Per Serving: 585

Paresean Chickpea Salad.jpg

Ingredients
5 cups of cooked chickpeas
5 avocados
1/2 cup of nutritional yeast
3 tbsps of oregano
1 tbsp of black pepper
10 compari tomatoes
1 large cucumber
5 cups of green leaf lettuce

Directions
q. Preheat oven to 300 F and drizzle a baking sheet with a small amount of oil.

2. Place chickpeas on baking sheet and spinkle with oregano and black pepper. Bake for 30 minutes and let cool.

3. Once chickpeas have completely cooled, sprinkle with nutritional yeast and mix. Portion into tupperware.

4. When ready to serve, remove skin and pit from avocado. Mash in a bowl until smooth and creamy.

5. Add chickpeas, 2 diced tomaotoes, slice cucumber, and 1 cup of shredded lettuce. Mix well.

Grocery List
40 oz of cooked chickpeas
5 avocados
4 oz of nutritional yeast
Oregano
10 compari tomatoes
1 large cucumber
2 medium sized heads of green leaf lettuce (approximation)