These delicious and healthy cheap vegan meal recipes are perfect for back to school students. They are also good lunch and dinner ideas for busy professionals. With these instructions, you can prepare veggie burritos, potato curry, mushroom pasta and peanut butter banana porridge.
1. Veggie Burritos
Ingredients:
• 250 grams rice (uncooked)
• 1 small head broccoli (cut into florets)
• 200 grams cremini mushrooms (chopped into bite-sized pieces)
• 1 medium white onion (sliced)
• 1 can of red kidney beans
• 1 tsp coconut or olive oil
• 1 tsp agave syrup
• 1 tsp soy sauce
• guacamole
• hummus
• nutritional yeast
• marinara sauce
• 4 flour tortillas
• tortilla chips (optional)
Instructions:
Cook 250 grams of rice according to its package instructions.
Once done, add broccoli florets on top of the rice.
Add a splash of water.
Cover and let it steam for a few minutes.
Once done, set aside.
Set a small pot over medium-high heat.
Add 1 tsp coconut oil and heat it.
Add sliced white onions and saute for 2-3 minutes.
Add chopped mushrooms and saute for 5-6 minutes.
Add agave syrup and soy sauce.
Stir and cook for 3-5 minutes.
Once done, remove from the heat.
Toast flour tortillas for 30 seconds.
Lay a flour tortilla on a plate or work surface.
Spread 1 tbsp of hummus on it.
Sprinkle your desired amount of nutritional yeast.
Add a spoonful of red kidney beans to the center.
Add a spoonful of cooked rice, followed by a spoonful of the mushroom mixture.
Top it off with some steamed broccoli florets.
Garnish with 1-2 tbsp of marinara sauce and guacamole.
Do this with the remaining tortillas and fillings.
Fold it like a burrito.
Cut in half and serve.
Enjoy!
2. Peanut Butter & Potato Curry
Ingredients:
• 250 grams rice (uncooked)
• 4-5 yellow potatoes (peeled and chopped)
• 1 can of coconut milk
• 1 tsp coconut oil
• 1 medium red onion (chopped)
• 1 garlic clove (minced)
• 1 small piece of ginger (minced)
• 1 tbsp tomato puree
• 1 tsp curry powder
• 1 tsp cornstarch + 1 tbsp water
• 1 tbsp peanut butter
• a pinch of cumin
• salt and pepper to taste
• 1.5 cups vegetable broth
• juice of a lemon
• fresh parsley (chopped)
Instructions:
Cook 250 grams of rice according to its package instructions.
Once done, set aside.
Set a medium pot over medium-high heat.
Add coconut oil and heat it.
Add chopped red onion and saute for 3-5 minutes.
Add minced garlic and ginger.
Saute for 3 minutes.
Add tomato puree and curry powder.
Mix well to combine.
Add chopped yellow potatoes.
Pour vegetable broth.
Mix to combine and bring to a boil.
Once it boils, slightly cover the lid.
Let it simmer for 15 minutes or until the potatoes are tender.
Pour coconut milk.
Reduce to medium heat.
Mix well to combine.
Add 1 tsp cornstarch + 1 tbsp water (cornstarch slurry).
Stir and let it simmer for 5 minutes until thick.
Add peanut butter.
Season with cumin, salt and pepper.
Squeeze in the juice of a lemon.
Mix to combine.
Add chopped fresh parsley.
Mix and cook for 1-2 minutes.
Once done, remove from the heat.
In a rice bowl, add cooked rice.
Pour over the potato curry.
You can opt to garnish with cilantro or coriander if you like.
Serve and enjoy!
3. Creamy Nut Free Mushroom Pasta
Ingredients:
• 180 grams pasta (uncooked)
• 250 grams mushrooms (chopped)
• 1 medium yellow onion (chopped)
• 1 tbsp spelt flour
• 1 tsp coconut oil
• 1-2 tsp vegan butter
• 1/4 cup vegetable broth
• 3/4 cup unsweetened soy milk
• 1/2 cup soy creamer
• 1 tbsp nutritional yeast
• 1 tsp mustard
• 1 tbsp fresh lemon juice
• handful of parsley
Instructions:
Cook pasta according to its package instructions.
Drain water and set aside.
Set a large skillet over medium-high heat.
Add coconut oil and heat it.
Add chopped onion and mushrooms.
Stir and cook for 8-10 minutes.
Add spelt flour and stir to combine.
Add vegetable broth.
Stir and cook until well combined.
Add unsweetened soy milk, nutritional yeast and chopped parsley.
Stir to combine.
Add soy creamer, then stir to combine.
Season with salt, pepper and fresh lemon juice.
Stir to combine.
Let it simmer for a few minutes.
Add cooked pasta into the sauce.
Toss to coat well.
Add spices and/herbs according to your taste preference.
Once done, remove from the heat.
Transfer into a bowl or plate.
Serve and enjoy!
4. Peanut Butter Banana Porridge
Ingredients:
• 1 ripe banana (mashed)
• 1 tsp peanut butter (and more for toppings)
• 1/2 cup rolled oats
• 3/4 cup water
• salt to taste
• a splash of vanilla non-dairy milk
Toppings:
• crushed peanuts
• chocolate chips
Instructions:
Prepare a small saucepan.
Add rolled oats and peanut butter.
Season with salt to taste.
Add mashed ripe banana and water.
Stir to combine.
Set it to a medium-high heat.
Continue to stir for 8-10 minutes until oats absorb the liquid.
Once done, remove from the heat and transfer to a bowl.
Add toppings such as peanut butter, crushed peanuts and chocolate chips.
Enjoy!
Images – https://www.youtube.com/watch?v=za3WmeNfUi0
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