By Marika Collins of Madcap Cupcake
| Sunday Brunch | Soda Bread Scones |
| Sunday Dinner | Chili Almond Asparagus |
| Monday Lunch | Vegan Omelette |
| Monday Dinner | Thai-Style Sweet and Tangy Noodles |
| Tuesday Lunch | Simple n’ Smooth Squash Soup |
| Tuesday Dinner | Red Bean-Chipotle Burgers |
| Wednesday Lunch | Asparagus Pesto Pasta Salad |
| Wednesday Dinner | Bryanna’s Stir-Fried Tofu with Leeks |
| Thursday Lunch | Italian Sub, Veggie Style |
| Thursday Dinner | Indian-Style Potatoes and Spinach |
| Friday Lunch | Polish Neighbourhood Soup |
| Friday Dinner | Grilled Veggie Pizza and Tofu Basil Ricotta |
| Saturday Brunch | Buckwheat and Banana Pancakes |
| Saturday Dinner | Rustic Bread and Eggplant Lasagna |
| Grocery List |
This week’s meal plan is all about food that is quick, easy, healthy, frugal and – above all – tasty. Explore some great vegan cuisine and enjoy some inspired dishes that are bursting with vitamins, protein and calcium in the form of green leafy vegetables, seasonal legumes and colorful fresh veggies. At this moment my local Farmers’ Market is offering up some gorgeous eggplant, zucchini, squash and vegetables that run the entire gamut of the rainbow – check your local market out and enjoy the delicious bounty. If you can’t find a Farmers’ Market near you, don’t worry – everything on the grocery list can be found in your local grocery store.
The grocery list is divided into three sections: pantry staples, fresh produce, and miscellaneous items specific to this week’s recipes. Be sure to peruse the pantry item section in case you’re missing something. I’ve indicated which items are optional (or for garnish) so you can decide if you really need them. For miscellaneous items specific to this week’s recipes, I’ve indicated amounts in case you want to purchase just what you need at your local bulk store (rather than entire bags). If you have access to one, a bulk store provides an economically savvy way of stocking up on pantry items too.
Prepare to be filled with vim and vigor. Bon appétit!
Photo: Madcap Cupcake
Soda Bread Scones
from Cook’s Hideout
Ingredients:
whole wheat flour
baking soda
cinnamon
salt
soy milk
maple syrup
raisins
raw sugar
Photo: Madcap Cupcake
Chili Almond Asparagus
From VeganYumYum
Ingredients:
sliced almonds
powdered soup stock
red chili flakes
asparagus
carrots
peanut oil (or any kind you like)
toasted sesame oil (or any other kind – but give great flavor)
lemon zest and juice
NOTE: Serve with brown rice, soba noodles or your favorite pasta – and if you’re sensitive to heat (like myself), reduce the amount of chili flakes.
Photo: Madcap Cupcake
Vegan Omelette
From FatFree Vegan Kitchen
NOTE: For filling, use leftover chili asparagus – or steam spinach, mushrooms or veggies on hand.
Ingredients:
Mori-nu lite silken tofu (or regular extra-firm silken tofu)
soy milk
nutritional yeast
potato starch or cornstarch
tahini
onion powder
turmeric
salt
chipotle pepper or smoked paprika (optional)
From Vegan Dad
Ingredients:
rice noodles
oil
fresh garlic
vegetable stock
green onions
tomato
extra firm tofu
cooked beans
brown sugar
mushroom soy sauce
white pepper
white vinegar
bean sprouts
cilantro (to garnish)
Photo: Madcap Cupcake
Simple n’ Smooth Squash Soup
From Domestic Affair
Ingredients:
butternut squash
non-hydrogenated coconut oil or olive oil
onions
fresh garlic
fresh ginger root
ground cardamom
ground cinnamon
ground turmeric
sea salt
coconut milk (or ‘lite’ coconut milk)
filtered water
Photo: Madcap Cupcake
Red Bean-Chipotle Burgers
From FatFree Vegan Kitchen
NOTE: Serve with salad greens or extra prepared brown rice.
Ingredients:
onion
fresh garlic
light-red kidney beans
oatmeal
brown rice
canned chipotles
tomato paste
salt (optional)
oregano
thyme
flour (whichever you like)
Asparagus Pesto Pasta Salad
From FatFree Vegan Kitchen
Ingredients:
asparagus
lemon juice
fresh garlic
pine nuts
fresh basil leaves
salt
nutritional yeast
olive oil (optional)
whole wheat or gluten-free spiral pasta
tomatoes
Salt and pepper
Bryanna’s Stir-Fried Tofu with Leeks
From Notes from the Vegan Feast Kitchen
Ingredients:
extra-firm tofu
oil
leeks
fresh garlic
Szechuan chili garlic paste
dark soy sauce
dry sherry
light vegetarian broth
From VeganDad
Ingredients (doubled from original recipe):
4 foot-long submarine buns or baguettes (for 4 sandwiches)
olive oil
red onion
fresh garlic
balsamic vinegar
tomato
basil
salt and pepper
eggplant
zucchini
red pepper
cremini mushrooms
smoked paprika
tomato
lettuce
From VeganDad
Ingredients:
oil
mustard seeds
onion
fresh garlic
fresh ginger
Yukon gold potatoes
water
chili powder
salt
baby spinach
Photo: Madcap Cupcake
Polish Neighbourhood Soup
From Domestic Affair
Ingredients:
onions
olive oil
potatoes
green cabbage
vegetable stock or filtered water
cider vinegar
caraway seeds
sea salt
Tofurkey Beer Brats (optional)
Photo: Madcap Cupcake
Grilled Veggie Pizza
From VeganDad
Ingredients:
fresh pizza dough (or prepared crust or make your favorite)
eggplant
zucchini (green, yellow, or both)
shallots
garlic clove
tomatoes
oregano
pizza sauce
From Post Punk Kitchen
Ingredients:
firm tofu
lemon juice
olive oil
fresh garlic
salt
nutritional yeast flakes
fresh basil leaves
fresh black pepper
Photo: Madcap Cupcake
Buckwheat and Banana Pancakes
From GOOP
Ingredients:
soy or rice milk
lemon juice
vegetable oil
maple syrup
buckwheat flour
baking soda
unbleached all-purpose flour or white spelt flour
salt
bananas
Rustic Bread & Eggplant Lasagna
From VeganYumYum
Ingredients:
olive oil
fresh garlic (optional)
canned organic tomatoes
salt
dried Italian herbs
olive oil
eggplants
sliced sourdough bread
breadcrumbs (or 2 more pieces of bread for toasting and food processing)
tomatoes (fresh, for garnish)
basil (for garnish)
Printer-friendly shopping list
FRESH PRODUCE:
1 red onion
6 green onions
5 white onions
shallots (small bag)
4-5 whole fresh garlic
2 carrots
bean sprouts (1/2 lb)
cilantro (for to garnish)
1 medium-large butternut squash, roasted
leeks (12 oz or 2 medium)
asparagus (3 pounds)
1 red pepper
20 cremini mushrooms
lettuce (head or bag, shredded)
fresh ginger (about 4 inches)
baby spinach (or regular spinach)
potatoes (5 lbs – yellow, or your preference)
1 head green cabbage
5-6 zucchini (green, yellow, or both)
5-6 medium eggplant
7-8 large tomatoes
2 bananas
fresh basil (at least 1 cup + more for garnish)
2-3 lemons
MISCELLANEOUS ITEMS:
rice noodles (8 oz)
raisins (¾ cup)
sliced almonds (1/4 cup)
pine nuts (1/4 cup )
nutritional yeast flakes (1/2 cup)
buckwheat flour (1/2 cup)
1 can coconut milk (or 1 can ‘lite’ coconut milk)
non-hydrogenated coconut oil (optional)
1 16-ounce can light-red kidney beans
1 can cooked beans (your choice)
1 can chipotles peppers
1 can tomato paste
2 28 oz cans organic tomatoes
pizza sauce (enough for 1 pizza)
szechuan chili garlic paste
firm tofu (1 pound)
extra firm tofu (1/2 package)
Mori-nu lite silken tofu (or regular extra-firm silken tofu – 1/2 package for each omelette)
fresh pizza dough (or prepared crust)
soy milk (plain or unsweetened)
whole wheat or gluten-free spiral pasta (1 pound)
sourdough bread
4 foot-long submarine buns or baguettes (for 2 sandwiches)
1-2 pkgs. Tofurkey Beer Brats (veggie-dogs – optional, for Polish Neighborhood Soup)
PANTRY STAPLES:
brown sugar
raw sugar (optional)
maple syrup
white pepper
potato starch or cornstarch
oatmeal
brown rice
dry sherry (optional)
white vinegar
balsamic vinegar
cider vinegar
breadcrumbs
baking soda
vegetable oil
olive oil
peanut oil (optional)
toasted sesame oil (optional)
whole wheat flour
unbleached all-purpose flour
white spelt flour (optional)
soy sauce
mushroom soy sauce (or use regular)
sea salt
onion powder
turmeric
Italian herbs
dried basil
dried oregano
dried thyme
powdered soup stock (or vegetable seasoning)
red chili flakes
ground cardamom
ground cinnamon
ground turmeric
fresh black pepper
vegetable stock
chili powder
mustard seeds
caraway seeds
smoked paprika
tahini
Marika Collins is a freelance writer and photographer with a mean sweet tooth. She explores her love of dessert through her blog, Madcap Cupcake.
1 Comment »
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This is awesome! I’ve never seen an entirely vegan mealplan, and I’m looking forward to trying all these dishes. I think it’s so important to make healthy choices and do what we can to reduce our carbon footprint. Can’t wait to try the chili asparagus dish and the eggplant lasagna sounds really good. Everything sounds good! Thanks for the delicious meal suggestions…looking forward to more.
p.s I’ve tried the vegan omelette from fatfree vegan and it’s really, really good.
Comment by Kevin R. — August 13, 2009 @ 4:19 pm