It is possible to make simple plant based meals.
This is a super simple formula for putting together a healthy, easy plant based meal. You don’t need to follow a recipe. Just use whatever you have on hand in your pantry or fridge. I love meaking meals like this becuase it’s so easy and I can just use whateveer veggies are in season, and whatever grains or legumes I have on hand.
Note that these make really simple (and healthy) meals. Nothing fancy. Good for weeknights and lunches.
I always like to keep some cooked grains (e.g. brown rice or quinoa) in my freezer for when I need to put together a meal quickly. Alternatively, you can keep packets of microwave rice/quinoa in your pantry. There are plenty of blends available at the supermarket – brown rice, red rice, black rice, quinoa.
I also always have canned beans in my pantry – chickpeas, red kidney beans, black beans and lentils. Or you can cook a batch at the start of the week and refrigerate or freeze them for later use. (Hint – cooking your own beans from scratch taste so much better. I cook mine in my pressure cooker and they only take 15-25 minutes to cook, depending on the variety).
As long as you have staple ingredients on hand in your fridge, freezer or pantry, you can always make a simple meal following this formula. I’ve included at the bottom of the post examples of meals I’ve made using this formula.
Super Simple Meal Formula
(These are sometimes called a nourish bowl, grain bowl or Buddha bowl)
Step 1: Choose a grain or a starchy vegetable
Examples: Brown rice, black rice, potatoes, sweet potatoes, black rice, quinoa, corn, barley, wild rice, black rice, red rice
Step 2: Choose a bean/legume
Examples: chickpeas, black beans, lentils, edamame, tofu, red kidney beans, refried beans, pinto beans
Step 3: Choose some vegetables (cooked or raw)
Include some greens if you have them (e.g. spinach, rocket, lettuce) as well as any other raw or cooked vegetables that are in season (I like carrot, broccoli, cauliflower, capsicum, tomato, cucumber)
Step 4: Choose a sauce or seasonings
Examples: Hummus, peanut sauce, sweet chilli sauce, hot sauce, salsa, barbecue sauce, guacamole, cashew sour cream
Here are some examples of meals I’ve made following this formula.
Vegan sushi bowl
Quick loaded potato (ready in 10 minutes)
Sweet potato burrito bowl
Refried bean burrito bowl
Red beans and brown rice
Quick burrito bowl
Red beans with brown and red rice