A week of seasonal vegetarian eating

As far as winters go, we’ve had it pretty mild in Bloomington.  Only two medium-sized snows, a handful of cold days, lots of sun.  Here is a menu plan and shopping list for a week’s worth of vegetarian meals celebrating the bounty of a mild winter.   A note, this menu is best cooked while listening to the  Junun soundtrack and dancing uncontrollably.


Poached egg on avocado toast with an apple or small salad
Steel cut oatmeal with frozen raspberries, banana, and a drizzle of honey

Lunches – follow lunch with a fruit of your choice
Turmeric broth with mung beans, kale, mushrooms, and millet
Sweet potato and broccoli/cauliflower bowl with miso-tahini dressing and an optional fried egg
Green soup with 1/4 cup of cooked quinoa stirred in and an optional serving of tofu or egg

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Dinners – follow dinner with a fruit of your choice
Red bean curry with brown rice and steamed veggies
Vegan palak paneer with quinoa
Butternut squash burrito bowls with salsa fresca and guacamole

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Shopping list  – makes 3 servings of each of the breakfasts, 4-6 servings of the lunches, and 6-8 servings of the dinners.  Piece together your week by enjoying leftovers on busy days.

2 avocados
3 bananas
2 cups frozen raspberries
10 fruits to eat after meals
2 cups mushrooms
2 bunches kale
7 onions
1/2 cup worth of ginger
3 heads garlic
2 sweet potatoes (1.5 pounds)
1 large bunch broccoli or cauliflower
45 oz spinach, swiss chard, or a combination of the two
2 bunch cilantro
1 yukon gold potato
1 tomato
1 medium butternut squash
1 red bell pepper
2 poblano chiles
1 large green chili

Beans, Grains, and Rice
1/2 cup millet
1 cup quinoa
1/2 cup mung beans
3 cups red kidney beans
3 cups black beans
1.5 cups brown rice
1 cup wild rice mix
1.5 cups steel cut oats

1 loaf whole-grain bread of choice
1 cup nutritional yeast
Marsala or dry sherry (optional)

2 cans diced tomatoes
1 can coconut milk

Condiments and Sauces
4 Tbsp honey
2 Tbsp Tahini
2 Tbsp white miso

A dozen eggs
4 cups unsweetened almond milk
2 14-oz blocks of tofu

Oils, vinegars, and juices
11 tsp fresh lime or lemon juice
Plenty of olive oil
1/4 cup rice vinegar
2 Tbsp toasted sesame oil

2.5 tsp turmeric
1/4 tsp mustard seeds
7 tsp cumin
1 tsp cayenne pepper
2 tsp sesame seeds
plenty of salt and pepper
7 tsp coriander
1/2 tsp cumin seeds
3 tsp garam masala
Red pepper flakes


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