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
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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
Omnivore Tip: I serve these alongside pork chops or ribs for the meat-eaters at the table.
Want more vegetarian and vegan dish ideas? I can help! I have three newsletters for different topics: 1) Weekly Recipes, 2) Vegetarian Meal Plans, and 3) Leaning Vegetarian Tips for helping you to move to a more vegetarian diet. Choose which newsletters are most relevant to your lifestyle, and you'll also get my 5 Secrets to Fuss-Free Dinners!
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
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.
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