Lesson 6: Easy Starter Recipes - Dinner

Stir-Fries

Ingredients and Preparation

Ingredients:
- 1 cup of broccoli florets
- 1 bell pepper, sliced
- 1 carrot, julienned
- 1 cup of snap peas
- 1 block of tofu, cubed
- 2 tablespoons of soy sauce or tamari
- 1 tablespoon of sesame oil
- 1 tablespoon of grated ginger
- 2 cloves of garlic, minced
- 1 tablespoon of sesame seeds (optional)
- Cooked brown rice or quinoa for serving
Preparation:
- Heat the sesame oil in a large pan or wok over medium-high heat.
- Add the grated ginger and minced garlic, and sauté for 1-2 minutes until fragrant.
- Add the cubed tofu and cook until golden brown on all sides.
- Add the broccoli, bell pepper, carrot, and snap peas to the pan.
- Stir-fry for 5-7 minutes until the vegetables are tender-crisp.
- Add the soy sauce or tamari and stir to combine.
- Sprinkle with sesame seeds if desired.
- Serve over cooked brown rice or quinoa.

Nutritional Benefits

Body Needs Covered: Stir-fries provide a balanced mix of vegetables, protein, and healthy fats. The tofu adds plant-based protein, while the vegetables offer a variety of vitamins and minerals.
Potential Nutritional Income: High in fiber, vitamins A and C, protein, and healthy fats. The diverse ingredients ensure a nutrient-dense meal that supports overall health.

Tofu Stir Fry, my latest weeknight obsession (Auto-generated subtitles)

Ingredients and Preparation

Ingredients:
- 8 ounces of whole-grain or legume-based pasta
- 2 cups of cherry tomatoes, halved
- 1 zucchini, sliced
- 1 cup of spinach
- 2 cloves of garlic, minced
- 2 tablespoons of olive oil
- 1/4 cup of nutritional yeast
- Salt and pepper to taste
- Fresh basil for garnish
Preparation:
- Cook the pasta according to package instructions. Drain and set aside.
- In a large pan, heat the olive oil over medium heat.
- Add the minced garlic and sauté for 1-2 minutes until fragrant.
- Add the cherry tomatoes and zucchini, and cook for 5-7 minutes until tender.
- Add the spinach and cook until wilted.
- Add the cooked pasta to the pan and toss to combine.
- Sprinkle with nutritional yeast, salt, and pepper.
- Garnish with fresh basil and serve.

Nutritional Benefits

Body Needs Covered: Pasta dishes can be a great source of complex carbohydrates, fiber, and plant-based protein. The vegetables add essential vitamins and minerals, while the nutritional yeast provides a cheesy flavor and additional nutrients.
Potential Nutritional Income: High in fiber, vitamins A and C, protein, and B vitamins from nutritional yeast. The whole-grain or legume-based pasta adds complex carbohydrates and additional protein.

EASIEST VEGAN PASTA SAUCE | PLANT BASED BASICS (Auto-generated subtitles)

Ingredients and Preparation

Ingredients:
- 1 tablespoon of olive oil
- 1 onion, diced
- 2 cloves of garlic, minced
- 2 carrots, sliced
- 2 celery stalks, sliced
- 1 cup of lentils, rinsed
- 1 can of diced tomatoes
- 4 cups of vegetable broth
- 1 teaspoon of dried thyme
- 1 teaspoon of dried oregano
- Salt and pepper to taste
- Fresh parsley for garnish
Preparation:
- In a large pot, heat the olive oil over medium heat.
- Add the diced onion and minced garlic, and sauté for 3-4 minutes until softened.
- Add the carrots and celery, and cook for another 5 minutes.
- Add the lentils, diced tomatoes, vegetable broth, thyme, and oregano.
- Bring to a boil, then reduce heat and simmer for 25-30 minutes until the lentils are tender.
- Season with salt and pepper.
- Garnish with fresh parsley and serve.

Nutritional Benefits

Body Needs Covered: Soups are a comforting and nutritious way to enjoy a variety of vegetables and legumes. The lentils provide plant-based protein and fiber, while the vegetables add essential vitamins and minerals.
Potential Nutritional Income: High in fiber, vitamins A and C, protein, and antioxidants. The combination of lentils and vegetables ensures a balanced and nutrient-dense meal.

Cozy vegan soups for every day of the week (Auto-generated subtitles)