VEGGIE 4 DAY – Quinoa Kale Bowl, Cucumber and Avocado Nori Rolls, The Ultimate Buddha Bowl, and Asparagus Salad

4 Day Meal Plan - All Vegetarian or with Veggie Option

While meal planning I am conscious of the environment and try to use recipes with the same ingredients but are packed with different flavors. This way I am able to cut back on waste and ensure that everything we purchase is used up entirely. This meal plan is enough to feed a family of two for dinner + enough for next day lunch left overs for 4 days. I have provided all of the links to the original recipes, step by step instructions, and a grocery list for ease. This week’s collection features menu items that range from 20-40 minutes to prepare. 

MENU

Quinoa Kale Bowl | 86 Lemons
Cucumber and Avocado Nori Rolls | Chocolate & Zucchini
The Ultimate Buddha Bowl | The Healthy Maven
Asparagus Salad | Homespun Capers

SCROLL DOWN TO SEE STEP BY STEP INSTRUCTIONS FOR EACH MEAL

download ingredients list here

LET’S GO SHOPPING! 

PRODUCE

PRODUCE
• 3 bunch asparagus
• 2 cloves garlic
• 8 oz. baby bella mushrooms
• 1 bunch kale
• ½ C shredded carrots
•2 lemons
• 1 TBS chopped basil
• 1 -2 cucumbers
• 1 avocado
• 2 handfuls of your favorite sprouts
• 1 bunch cilantro
• 1 head broccoli
• 1 tomatoes (optional)
• 1 onion (optional)
• 2 inch ginger
• 3-4 handfuls baby spinach

SPICES & CONDIMENTS

•1 C + 2 TBS veggie / chicken broth
•3 TBS olive oil
• ¼ TSP dried thyme
• salt & pepper
• 2-3 TBS tahini
• ½ TBS agave (optional)
• ½ TBS apple cider vinegar
• ½ TBS dijon mustard
•1 pkg nori seaweed sheets
• 1-2 TBS sesame seeds
• 1-2 TSP chili powder (optional)
• 4 TBS tamari (soy sauce)
• 4 TBS coconut oil
• 1 ½ TBS rice wine vinegar
• ½ TSP sesame oil
• ½ TSP caraway seeds
• ½ C almonds
• ½ C shelled sunflower seeds
• 2 TBS chili pepper flakes (optional)

PROTEIN

• tofu, cooked chicken or fish for nori wraps. We used smoked salmon in a package. No need to cook + made this meal super quick!
• 1 block organic tofu
• 1 can white beans

GRAINS

• 1 C quinoa
• 1 C white rice
• 1 ½ C brown rice


QUINOA KALE BOWL Quinoa Kale - Asparagus Bowl

By 86 Lemons

INGREDIENTS*

1 C dried quinoa
2 C + 2 TBS veggie or chicken broth
1 ½ bunches of asparagus spears, ends snipped off and the rest chopped into 1 inch pieces
1 TBS olive oil
2 cloves garlic (optional, avoid / use garlic oil to substitute for IBS)
8 oz. whole baby bella mushrooms, sliced
¼ tsp dried thyme
ground black pepper & salt
2 C chopped kale
½ C shredded carrots

Dressing
1 TBS tahini
½ TBS dijon mustard
½ TBS agave nectar (optional, I left this out because I like things savory)
½ TBS apple cider vinegar
1 TBS fresh lemon juice
1 TBS water
1 TBS chopped basil
1 small garlic clove, minced (optional, I left this out)
salt & black pepper to your liking

1: Rinse & chop all of your veggies

2: In a small saucepan, combine quinoa and 2 C broth. Bring to boil over high heat. Reduce heat to very low, cover and gently simmer until all of the liquid is absorbed. Set aside.

3: Create garlic oil. Add 3 TBS olive oil to a small saucepan and toss in two full cloves of garlic. Cover the pan and cook on medium high until the garlic turns brown. VERY IMPORTANT to cover your oil because this will pop like crazy and I’ve been burned a few times from this process.

4: While the quinoa cooks, saute asparagus in the garlic oil until fork tender and set aside. Prepare mushrooms by heating olive oil and garlic over medium heat. Add mushrooms and 2 Tbsp vegetable broth. Cook for about 5-8 minutes, until mushrooms are tender. Add thyme and black pepper, stir to combine.

5: Create your dressing. Add all of the dressing ingredients to a small bowl and stir like crazy.

6: You can assemble these in a large bowl by combining quinoa, kale and carrots. Add dressing and stir until thoroughly combined. Then fold in asparagus and mushrooms. BUT I like to assemble them by serving. This way the dressing does not get incorporated until we are ready to eat. For left overs, I put the dressing in a little container inside the Tupperware to use when ready to eat. Don’t forget to add some salt to your liking!


CUCUMBER AND AVOCADO NORI ROLLS Cucumber Nori Rolls

By Chocolate & Zucchini

INGREDIENTS*

Side of Rice (optional)
1 C white rice
1 TBS coconut oil
1 ½ C water

Rolls
1 pkg of nori sheets
1-2 cucumbers thinly sliced
1-2 TBS sesame seeds
2 avocados
your favorite sprouts
a couple of handfuls of cilantro
1 pkg tofu, or chopped cooked chicken or fish. We used smoked salmon out of the package to make this meal quick and easy

Want it spicy?
add a couple of sprinkles of ground chili powder and red chili pepper flakes inside each roll before closing

Sauce
Simple:
2 TBS tamari or your favorite soy sauce
Creamy:
1 TBS tahini
2 TBS water
juice of half of a lemon

1: Rinse & cut up all of your veggies

2: Bring rice, water and 1TBS coconut oil to a boil, cover, reduce heat to low and let simmer and cook for around 25 minutes without disturbing. When all of the water is absorbed remove lid and set aside.

Purpose to Nourish TIP: Research has shown that if you cook rice with coconut oil, it cuts the carb calories down (Wooo!). We always do this when making white rice with Asian inspired food, because the rice doesn’t get sticky and the flavor is amazing!

3: Mix water & tahini & lemon juice together and give it a taste. Add additional tahini/water for desired consistency.

4: Lay out a nori sheet horizontally and begin to fill your roll. I started with adding a tiny bit of creamy sauce to the bottom of the roll, then added a thin layer of cucumbers, then salmon, and then the other toppings. Roll up tightly. See what they should look like here.

5: You can dip these in your favorite soy sauce or additional creamy sauce. Serve next to a side of rice for these to be a little more filling. My husband didn’t think this would fill him up but he was stuffed! WINNING!

Enjoy!


THE ULTIMATE BUDDHA BOWL
Ultimate Tofu Buddha Bowl

By The Healthy Maven

INGREDIENTS*

Rice
1 C uncooked brown rice
1 TBS coconut oil

Bowl
1 1/2 C water
1/2 bunch of kale, destemmed and chopped
1 head broccoli, chopped up into florets
1 block organic tofu, drained and cut into bite-sized pieces
1 TBS coconut oil
1 garlic clove (optional, or use garlic oil if you have IBS)
1/4 C water
1/2 TSP salt
1/4 TSP ground black pepper
2 tomatoes, sliced (optional)
1-2 TBS red pepper flakes (optional)

Sauce
1 TSP coconut oil
1 small onion, chopped (optional, we skipped this to make it IBS friendly)
1 garlic clove, minced (optional, we skipped this to make it IBS friendly)
1/4 C peanut butter
1 1/2 TBS rice wine vinegar
2 TBS tamari or your favorite soy sauce
1/2 TSP sesame oil
1 TSP freshly minced ginger
1/4 C water

1: Bring rice, water and 1TBS coconut oil to a boil, cover, reduce heat to low and let simmer and cook for around 35 minutes without disturbing. When all of the water is absorbed remove lid and set aside.

2: While rice is cooking, rinse and prepare all of your veggies

4: Add 1/2 TBS coconut oil to a large pan and heat over medium-high heat. When oil is hot add the garlic (if using). Then add the broccoli and kale and 1/4 C water and cover to steam for 3-5 minutes.

6: Once broccoli and kale is wilting uncover and cook a few minutes more until broccoli is soft. Then add in the other 1/2 TBS coconut oil, tofu, salt and pepper and cook until tofu has browned on each side (5-7 mins) and remove from heat.

6: Create your sauce. Using a small saucepan on medium-high heat add 1 TSP coconut oil, garlic, and onion (we skipped this step). Then add your warmed coconut oil garlic & onion to a food processor + all of the other sauce ingredients and blend.

7: Divide rice into 4 servings, top with veggies and tofu mix. Drizzle with the yummy sauce you blended. Add red pepper flakes for a little extra ZING!

Enjoy!


ASPARAGUS SALAD   Asparagus Salad

By Homespun Capers

INGREDIENTS*

1 1/2 bunch of asparagus, ends snipped off and the rest chopped into 1 inch pieces
2 TBS olive oil
2 garlic cloves (we skipped these)
1/2 TSP caraway seeds
1 can cooked white beans
a couple handfuls baby spinach
2 avocados (dice up ONE for dinner and don’t cut the other until morning for lunch left overs)
1/2 C almonds
1/2 C shelled sunflower seeds
1 TSP lemon zest (dressing)
1 TBS lemon juice (dressing)
3 TBS olive oil (dressing)
salt & pepper to your liking

1: Rinse and prepare your veggies.

2: Drain and Warm your beans.

3: In a large pan add 1 TBS olive oil over high heat. When the oil is hot, toss in the asparagus and cook for 3-4 minutes. Then add in the garlic (if using) and caraway seeds. Cook for a few more minutes until asparagus is soft but not soggy.

4: If eating all 4 servings tonight:
Combine all of the salad ingredients in a large bowl with the asparagus (including 2 avocados). For dressing combine 1 TSP lemon zest 1 TBS lemon juice with olive oil and drizzle on top.

4: If eating 2 servings tonight & 2 for lunch the next day:
Divide spinach into 4 servings then add in the asparagus. Top with all other salad ingredients. iMPORTANT: Chop up one avocado for tonight’s meal, do not cut up the avocado for lunch until morning. For dressing combine 1 TSP lemon zest 1 TBS lemon juice with olive oil and drizzle on top of your dinner servings. Place the leftover sauce in two small containers with your servings for lunch. If you don’t have tiny containers, zip locks work well too! Just be sure not to add your dressing until you’re ready to eat the next day.

Enjoy!

4 Day Meal Plan - All vegetarian or with vegetarian option. Downloadable grocery list included!

 


PEACE, LOVE, AND BE WELL


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7 thoughts on “VEGGIE 4 DAY – Quinoa Kale Bowl, Cucumber and Avocado Nori Rolls, The Ultimate Buddha Bowl, and Asparagus Salad

  1. Yum!! Always looking for new healthy and easy to prepare dinner recipes. I am keen to try out a few of these!

  2. This is so helpful. I love my meat but I do know that I should probably cut down in order to get healthier so I’ll be trying this! Thanks

  3. I liked the first dish Quinoa Kale Bowl. Mostly dressing 🙂
    The others look very appetizing, but this is a matter of taste preferences of each.

  4. These all sound delicious, thanks for sharing. I am always looking for veggie recipes, it’s a great way to reduce the food bill even if you aren’t actually a vegetarian.

  5. Thanks so much for sharing! Can’t wait to try these!!

  6. I’m not a vegetarian but it’s definitely something I am quite interested in, I would like to make the transition into eating less/no meat. This would be a great way to start 🙂

  7. This is so great! I’m always looking for ways to get the most out of my shopping list. And I’m currently looking for more quinoa recipes.

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