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.

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Breakfasts
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.

Produce
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

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

Canned
2 cans diced tomatoes
1 can coconut milk

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

Dairy
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

Spices
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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