You guys have been loving our meal plans! We love putting them together, too. They do take quite a bit of time though, and we wish we could post them more often, but one full meal plan a season is all that’s realistic for us right now. So we came up with something new for the meal plan category that we’re very excited about: the meal plan mini! We’ll be centering these mini meal plans around one idea or ingredient that will become a few interconnected dishes, which should be able to take you through a few days of interesting but simple, plant-powered meals. You can then incorporate the dishes into your weekly eating in any way you like. We are really into the idea of fluidity in the kitchen, where ingredients become dishes, which may then become ingredients for other dishes. It’s fun and efficient, and usually much more affordable to approach day-to-day cooking this way. Hopefully, these posts will also give some ideas to those who don’t like following a strict meal plan, but are still seeking some structure. The mini is a little more free and a little less intense.
This week, we are starting with the most basic of all basics: rice. We’ll begin with cooking a big pot of rice, which will then make its way into three distinct dishes: vibrant fried rice, congee, and veggie burgers. All this to prove that rice doesn’t have to be boring, and can actually be super versatile and delicious. Have fun and please let us know what you think!
Menu
- Turmeric Fried Rice
- Congee with Smoky Tempeh and Kimchi
- Sweet Potato Lentil Veggie Burgers
*all recipes are vegan and gluten-free, see the recipes for serving sizes
Shopping List
(Print)
Bring this list with you when you go food shopping, it’s got all the ingredients you’ll need for the recipes in this meal plan mini. All the items are separated by category, to make the shopping easier and more efficient. Take the time to look over this list beforehand and cross out any items you already have. The hope here is that you own some of the pantry staples, spices, and maybe even some of the produce required, which will help minimize the list. Add whatever other ingredients you’ll need for the week here, if doing shopping for the whole week.
Produce
- 1 large leek
- 1/2 lb shiitake or crimini mushrooms
- 1 large or 2 small heads of broccoli
- 1 large head of garlic
- 1-inch piece of ginger
- 1-inch piece of fresh turmeric root (optional, you can also use turmeric powder)
- 4 lightly packed cups spinach leaves (plus 2-3 more cups – optional, for veggie burgers)
- 2 cups Basmati rice (or other white/brown rice of choice)
- 1 cup green or French lentils (to make about 2 cups cooked)
- 1 cup pumpkin seeds
- 1/3 cup chia or flax meal (it’s best to freshly grind chia/flax seeds into a meal, so if you have whole seeds and a grinder, that will work)
- 1/2 cup raw or toasted cashews
- freshly ground black pepper
- ground turmeric – 1 teaspoon
- smoked paprika – 2 1/2 teaspoons or 1 tsp smoked and 1 1/2 tsp sweet paprika
- cumin seeds or powder – 1 teaspoon ground
- red pepper flakes – 1/2 teaspoon
- dried thyme – large pinch (optional)
- dried marjoram – large pinch (optional)
- neutral coconut oil
- sea salt
- tamari
- toasted sesame oil
- maple syrup
- apple cider vinegar
- hot sauce like Sriracha (optional, for burger garnish)
- rice vinegar (optional)
- balsamic vinegar (optional)
- 8 oz tempeh
- small jar of kimchi
- burger buns (gf if needed) and/or any other burger fixings you prefer
- veggie broth (for congee, optional – you can also use water)
- kombu seaweed (optional, for congee broth)
- dried shiitake mushrooms (optional, for congee broth)
Basic Prep
- Cook 2 cups of basmati rice according to the instructions on the package (if your rice came in a package). Or cook the rice according the this method, or any other rice cooking method you prefer, like in a rice cooker, etc. You should end up with about 5-6 cups of cooked rice.
- Roast 1 medium sweet potato. Preheat oven to 400° F (200° C). Prick the potato several times with a fork and place on a lined baking sheet. Bake for 45 minutes or until soft throughout.
- Cook 1 cup of lentils (preferably soaked overnight in purified water with a splash of acv). Cover the lentils with with water in a medium pot. Bring to a boil, lower the heat to a simmer and cook for 10-20 minutes, until soft but not mushy. Start checking the lentils for softness at 10 minutes. Salt towards the end.
- Optionally, chop up all the veggies for the fried rice and toast the cashews to have them ready. This can also be done right when you make the fried rice, it doesn’t take too long.
Recipes
This Turmeric Fried Rice is packed with plants: leeks, broccoli, spinach, ginger, scallions and mushrooms. It also tastes incredible – so warming and satisfying, but also full of freshness and nourishment from the veggies, with a welcome crunch form the cashews and the fresh scallion garnish. A delicious, weekday-friendly meal.
Note: consider saving the stalks from the broccoli. We’ll have a great recipe using broccoli stalks up on the site next week :)
- 1 tablespoon neutral coconut oil
- 2 teaspoons toasted sesame oil - divided
- 1 large leek - white and pale green parts only, sliced
- sea salt
- ½ lb shiitake or crimini mushrooms - stems removed, caps sliced
- tamari - to taste
- black pepper
- 1 large or 2 small heads broccoli - florets, finely chopped
- 3 garlic cloves - sliced
- 2 tablespoons minced ginger
- 2 tablespoons minced fresh turmeric or 1 teaspoon turmeric powder
- juice of 1 lime or lemon
- 1½-2 cups (1/3 of the whole amount) cooked rice
- about 4 cups spinach leaves
- scallions - sliced
- ½ cup toasted cashews
- Warm the coconut oil and 1 teaspoon of the sesame oil in a large sauté pan over medium heat. Add the leeks and a pinch of salt, and sauté for 5 minutes, until the leeks soften.
- Add the shiitake/crimini, a drizzle of tamari, and black pepper, and cook for another 5-7 minutes, until most of the liquid, released by the mushrooms, evaporates.
- Add the broccoli, drizzle with more tamari and cook for 5 minutes, until the broccoli is bright green and tender. Add the garlic, ginger and turmeric and sauté for 2 more minutes. Add the lime/lemon juice and cook for about 1 minute, until the juice is absorbed.
- Add the rice, the remaining 1 teaspoon of sesame oil, and a drizzle of tamari, sauté for 3 minutes. Add in the spinach in batches, stirring it in until it wilts and adding more. Serve, garnished with scallions and toasted cashews.
Congee is a savory rice porridge with origins in East Asia, and it’s a true hug in a bowl. Here, we cook leftover rice with a bunch of water and aromatics, until the whole thing becomes gloriously starchy and porridge-like. It’s then topped with flavor-packed toppings: smoky tempeh, kimchi, and scallions. Even though it’s a porridge, it’s not strictly breakfast food – we prefer to have it for lunch or dinner. Feel welcome to play around with the toppings here. Try avocado, herbs, something crunchy – whatever you have on hand!
- 1½-2 cups (1/3 of the whole amount) cooked rice
- 6 cups purified water or veggie broth
- sea salt
- 3 garlic cloves - minced
- 2 tablespoons minced ginger
- 2-inch piece kombu (optional)
- 5 dried shiitake mushrooms (optional)
- splash of tamari
- kimchi - for serving
- sliced scallions - for serving
- 1 tablespoon tamari
- 1 tablespoon rice vinegar or apple cider vinegar
- 1 teaspoon sesame oil
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 1 teaspoon maple syrup
- 3 garlic cloves - minced
- 1 tablespoon coconut oil
- 1 8 oz package tempeh - crumbled
- Combine the rice, water or broth, salt, garlic, ginger, kombu and shiitake, if using, in a medium pot and bring to a boil over a high heat. Reduce the heat to a simmer and cook, covered, for 1 hour. Stir often to prevent the rice from sticking to the bottom of the saucepan. Assess the consistency after an hour; cook longer if the congee is too watery or add more liquid if it's too dry.
- Mix in a splash of the tamari and taste for salt, adjust if needed. Fish out the rehydrated shiitake, slice them into bite-sized pieces and mix back into the congee. Serve the congee topped with kimchi, scallions, and smoky tempeh (recipe below).
- Combine the tamari, vinegar, sesame oil, smoked paprika, cumin, maple syrup and garlic in a small bowl, stir to mix well.
- Warm the coconut oil over medium heat in a large frying pan. Add the tempeh, spread it in an even layer. Leave undisturbed for 3-4 minutes, until the underside becomes golden. Stir and let cook for another 2-3 minutes, until most of the tempeh is golden.
- Pour the smoky sauce over the tempeh and stir around until most of the liquid is absorbed. Remove from heat.
Rice makes for a great base for veggie burgers. It’s substantial and filling, and it helps the burgers hold together well. These ones are beautifully simple, with added nourishment from lentils and sweet potato. Enjoy the burgers on burger buns, with whatever fixings you prefer, or as a component of a veggie bowl, or even crumbled on a salad.
- 1 cup pumpkin seeds
- 1½-2 cups (1/3 of the whole amount) cooked rice
- 2 cups cooked lentils or other beans
- 1 medium baked sweet potato - peeled
- 3 garlic cloves - minced
- 1½ teaspoons smoked paprika
- sea salt and freshly ground black pepper
- 1 tablespoon neutral coconut oil
- 1 medium yellow onion - chopped
- ½ teaspoon red pepper flakes
- large pinch of dried of thyme (optional)
- large pinch of dried marjoram (optional)
- 2-3 cups spinach (optional)
- 2 tablespoons apple cider vinegar or 1 tbsp apple cider vinegar + 1 tbsp balsamic vinegar
- 1 tablespoon tamari
- ⅓ cup chia or flax meal
- avocado - for serving
- burger buns - for serving (optional)
- sriracha or other hot sauce - for serving (optional)
- shaved carrots - for serving (optional)
- cilantro - for serving (optional)
- Grind the pumpkin seeds into a meal using a food processor. Transfer them to a large bowl.
- Add the rice, lentils, sweet potato, garlic, paprika, salt and freshly ground black pepper to a food processor.
- Warm the oil in a medium pan over medium heat. Add onion, salt, red pepper flakes, thyme and marjoram, if using, and sauté for 5-7 minutes, until the onion is translucent. Add the spinach, if using, and stir until wilted. Add the mixture to the food processor.
- Add the vinegar, tamari and chia/flax meal to the food processor. Pulse everything into a chunky mixture. Spoon the mixture into the bowl with the pumpkin seeds and mix well with a spoon. Let rest for 20 minutes to allow the chia/flax to gel. Preheat oven to 400° F (200° C).
- Prepare a parchment-paper baking sheet (you may need 2). Use a ½ cup measure to form burger patties and place the patties on the baking sheet. Slightly flatten the patties with a spoon. Bake for 15 minutes, until the underside is golden, flip and cook for another 10-15 minutes, until both sides are golden. Let cool and serve on buns with hot sauce (highly recommended), mashed avocado, shaved, carrots, cilantro and/or any other burger fixings of choice.
Zayn says
These are all great recipes that I would love to re-create. These meals all look delicious. Please, check out my blog at
http://www.mylifeingreens.com
Anya says
Thank you Zayn!
Patti Anderson Sumida says
Hello Anya, In light of your post today I felt compelled to let you know that your super food sprinkle recipe figures prominently in a dish I happily indulge in several times a week. I prepare several servings of short grain brown rice ahead of time, along with the super food sprinkle. When I am ready to make this dish I place some golden raisins in a small bowl, add some freshly boiled filtered water, and let them sit to plump up for 5-10 minutes. I then reheat the rice in the microwave. Then I drain the water from the raisins, mix them in with the rice and liberally add your super food sprinkle on top, With a little advance preparation this dish can be made in less than five minutes. It is healthy, delicious and very convenient. After reading your post today I might experiment by adding a little curry powder and shredded coconut to the mix.
Anya says
Hi Patti,
This is so cool! Your recipe sounds delicious, and I’m so glad you’ve been enjoying the sprinkle. Thanks so much for letting me know :)
Cheapcustomessays says
Thank you for explaining :)
ceremy says
Congratulations on your new digs and thank you for sharing this lovely recipe!
Natalie says
I’m really impressed by the Turmeric fried rice as the fried rice is my fav dish. The turmeric flavor would be very new to me!! However, I would like to add 1-2 eggs into the fried rice like I often do. Is is possible?
Anya says
Hi Natalie,
So glad you’re liking these dishes :) I think the egg addition would work.
anupreetkaur says
This is so cool! Your recipe sounds delicious,
anupreetkaur says
These are all great recipes look very healthy and tasty
Magi says
Ooh! Many recipes in one page.Can’t wait to make.Thanks for sharing.