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    Home » Blog Post

    Vegetarian Meal Plan: #17 (Spring)

    Modified: Nov 24, 2023 by Susan Pridmore · This post may contain affiliate links · Leave a Comment

    Vegetarian Meal Plan for spring, including Meal Plan includes substitutions, shopping lists and equipment needed. There's cauliflower, chickpea curry, sweet potato cakes and a quinoa salad this week! #VegetarianMealPlan #VegetarianDinners #WeeklyVegetarianMealPlans #VegetarianDinnersForTheWeek #VegetarianMealPlansForTheWeek #VegetarianDinnerIdeas

    Here in the mountains, spring straddles both winter and what the rest of the world calls spring. That means we have beautiful days in the low 70's, and days like today. Days that spit slush from the skies and sudden wind gusts that sweep the summer furniture you probably put out too early across the deck.

    And my meal plan this week reflects this weather disparity. It's got comfy food for rainy days, and hearty salad bowls for what spring should be, if only in my head.

    Additionally, my meal plans always have a lot to do with what's in my refrigerator and pantry that I'd like to use up this week. I've included a shopping list of ingredients, substitution ideas, and a list of equipment that makes each recipe a lot easier to make. The shopping list assumes you already have salt, pepper and extra-virgin olive oil on hand.

    SPRING MENU

    MONDAY:   Cauliflower Steaks with Lemon Tahini Dressing 

    TUESDAY:   Sesame-Crusted Sweet Potato Cakes

    WEDNESDAY:   Chickpea Coconut Curry with Wilted Greens

    THURSDAY:   Arepas Sandwiches + Fillings

    FRIDAY:  Quinoa Salad with Avocado, Black Beans and Grapes

    This post contains affiliate links. The Wimpy Vegetarian participates in various affiliate programs, including Amazon. This means I earn money from qualifying purchases, which helps to support the cost of running this blog.

    M O N D A Y

    Cauliflower Steaks with Lemon Tahini Dressing

    From With Food and Love

    VEGAN       EASY       GLUTEN-FREE       30-ISH MINUTES     

    Prep Tips 

    The number of steaks you can get from a head of cauliflower depends on the size of the head, and the thickness of the steaks. First, cut away any leaves and the bottom part of the stem. Slice the head in half, from top to bottom. From there you can easily see the width of the central stalk. Start to slice the steaks from that middle cut. Truthfully, if the steaks fall apart a bit, just piece them back together on the baking sheet.

    If you like more spice, rub some spices on the cauliflower steaks before roasting.

    Make it a Meal

    Lentils are a perfect match with cauliflower, and particularly with this dressing. I prefer French Green Lentils, because they hold their shape so well when cooked. So, I plan to add them and arrange the roasted cauliflower steaks over the lentils, and top with the dressing.

    If you want to add some greens, sauté either some spinach or Swiss chard, and stir into the cooked lentils.

    Shopping List

    Cauliflower Steaks: Cauliflower, Parsley, Pumpkin Seeds (I like mine toasted)

    Lemon - Tahini Dressing: Tahini, Garlic, Lemon Juice, Maple Syrup

    Equipment List

    Chef's Knife, Baking Sheet, Immersion Blender (or other kind of blender, chopper, or food processor)

    Omnivore Tip: Add shrimp, lightly seasoned, and sautéed in a little olive oil. Finned fish, such as salmon, halibut and trout would also work well.

    T U E S D A Y

    Sesame-Crusted Sweet Potato Cakes

    Get the recipe HERE.

    DAIRY-FREE     VEGAN     EASY 30-MINUTE RECIPE GLUTEN-FREE

    Prep Tips

    This recipe is vegan and GF, but includes optional ingredients of egg and breadcrumbs to make it cakier (less dense). It's possible you could keep it vegan by using JUST Egg, although I haven't personally tried it.

    I use nutritional yeast and hemp hearts for a little extra protein when I make these little patties. But if you don't have them on hand, you can eliminate them. Also of note, the post offers additional ways to simplify the recipe.

    If you want to make a small version of these for an appetizer, make them ahead and just reheat before serving.

    Shopping List 

    Sweet potatoes, Quinoa, Hemp seed hearts, Nutritional yeast, Onion powder, Garlic powder, Smoked paprika, Garam masala spice mix, Orange zest, Sesame seeds.

    Equipment List

    Sauté pan

    Omnivore Tip: I serve these alongside pork chops or ribs for the meat-eaters at the table.

    W E D N E S D A Y

    Chickpea Coconut Curry with Wilted Greens

    From With Food and Love

    VEGAN              EASY              GLUTEN-FREE              30-ISH MINUTES     

    Prep Tips

    Make this entire dish ahead if you want. The flavors will only get better. Or just cook the chickpeas ahead of time on the stove, slow-cooker, or your electric pressure cooker.

    Shopping List 

    Coconut oil, Yellow onion, Garlic, Curry powder, Red pepper flakes, Parsley, Coconut milk (full-fat preferred), Dried Chickpeas, Lemon juice, Spinach

    Equipment List

    Chef's knife, Sauté pan or Dutch oven

    Omnivore Tip: Add shredded roasted chicken or shrimp. (I purchase mine pre-roasted at the grocery store for my husband.)

    T H U R S D A Y 

    Arepas Sandwiches + Fillings

    Get the recipe HERE.

    GLUTEN-FREE               30-MINUTE RECIPE               EASY              

    Prep Tips

    You'll need a special corn meal designed for making arepas, and that's the only tricky part of this recipe. You can make them in 20 minutes from start to finish, and that includes a 5 minute wait while the dough hydrates.

    Make it Vegan

    Basic arepas require only 4 ingredients, and that INCLUDES water, salt and oil for cooking. The post includes a recipe for basic arepas, and my kicked up version.

    Shopping List

    For kicked up arepas: Garlic, Oregano, Ancho Chili Powder, Red pepper flakes, Arepa corn meal, Manchego cheese, plus any sandwich fillings you want. The post provides suggestions for vegetarians and meat-eaters.

    Equipment List

    Cheese grater, Griddle

    F R I D A Y

    Quinoa Salad with Avocado, Black Beans and Grapes

    Get the recipe HERE.

    VEGAN                   30-MINUTES RECIPE               GULTEN-FREE   

    Prep Tips

    Cook the beans ahead on the stove, slow cooker or electric pressure cooker.

    Cook the quinoa and millet seed ahead, if you want, although it doesn't take long to cook. Or get frozen cooked quinoa that you only need to steam before using. If you don't have millet on hand, you can eliminate it, and replace it with the same amount of quinoa.

    If you don't have vegetable broth on hand or Better-Than-Bouillon, you can simmer the quinoa and millet in water.

    Don't ignore the red grapes - but be sure to get seedless. They add a surprising contrasting flavor that really makes this salad work!

    Shopping List 

    Vegetable broth or Better-Than-Bouillon, Quinoa, Millet, Yellow onion, Black beans, Garlic, Cumin, Red grapes, Cilantro, Lime juice, Avocado, Sunflower kernels, Nutritional Yeast

    Equipment List

    Something cook the beans (heavy-bottomed pot, slow cooker, or electric pressure cooker), Chef's knife, Sauté pan, Juicer, Medium-size pot

    If you make any of the above dishes, I would love to see how it turns out for you!! Take a photo and put it up on Instagram - just don't forget to tag me @wimpyvegetarian.

    « Oatmeal Rolls with Molasses
    Cauliflower Steaks over Lentil Salad »

    About Susan Pridmore

    Susan Pridmore is an award-winning cookbook author and the owner of The Wimpy Vegetarian. She has been featured in Huffington Post, Healthline, BuzzFeed, and has written for and developed recipes for The Food Network and Parade Magazine. She is professionally trained and focuses on easy vegetarian recipes for busy lives, bread-baking, and tips for new vegetarians. Susan lives in the mountains in Lake Tahoe with her husband and mini-labradoodle.

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    about the author:

    Susan Pridmore

    Hi there! I'm an award-winning cookbook author, culinary school graduate, professional photographer and recipe developer. My cookbook Simply Vegetarian was named #1 best cookbook for new vegetarians, and I want to make it easier for you to cook fabulous vegetarian meals. Come join me in the kitchen!

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