In This Recipe Pack:
- Tofu/Paneer and vegetable stir fry
- Lentil dal
- Grilled vegetable and quinoa bowl
- Spicy peanut noodles
- Chickpea and spinach curry
- Edamame and vegetable fried rice
- Miso soup with tofu and vegetables
- Vegetarian bibimbap
- Tofu/Paneer and vegetable curry
- Mushroom and vegetable stir fry
- Tofu/Paneer and Vegetable Stir Fry
Ingredients:
- 100g tofu/paneer, cut into cubes
- 1/2 cup mixed vegetables (carrots, bell peppers, mushrooms, broccoli)
- 1 garlic clove, minced
- 1 tsp sesame oil
- 1 tsp soy sauce
- Salt and pepper, to taste
Directions:
- Heat sesame oil in a pan over medium-high heat.
- Add minced garlic and sauté for 30 seconds.
- Add mixed vegetables and tofu/paneer cubes. Stir fry for 3-4 minutes.
- Add soy sauce, salt and pepper. Cook for another 1-2 minutes.
- Serve hot.
Calories: 240 Protein: 19g Carbohydrates: 13g Fat: 13g
- Lentil Dal
Ingredients:
- 1/2 cup red lentils
- 1/2 onion, chopped
- 1 garlic clove, minced
- 1 tsp turmeric powder
- 1 tsp cumin powder
- 1 tsp coriander powder
- 1 tbsp vegetable oil
- Salt and pepper, to taste
- 1 cup water
Directions:
- Wash and soak lentils for 30 minutes.
- Heat oil in a pan over medium heat.
- Add chopped onions and sauté for 2-3 minutes.
- Add minced garlic, turmeric, cumin and coriander powder. Sauté for another 2 minutes.
- Add lentils and water. Cover and cook for 15-20 minutes, stirring occasionally.
- Add salt and pepper to taste.
- Serve hot with quinoa or brown rice.
Calories: 280 Protein: 15g Carbohydrates: 43g Fat: 4g
- Grilled Vegetable and Quinoa Bowl
Ingredients:
- 1/2 cup quinoa, rinsed
- 1/2 cup mixed vegetables (bell peppers, zucchini, eggplant)
- 1 garlic clove, minced
- 1 tsp olive oil
- Salt and pepper, to taste
Directions:
- Cook quinoa according to package instructions.
- Preheat grill to medium-high heat.
- Brush mixed vegetables with olive oil and season with salt and pepper.
- Grill vegetables for 3-4 minutes on each side.
- In a pan, sauté minced garlic in olive oil for 30 seconds.
- Add cooked quinoa and grilled vegetables. Mix well.
- Serve hot.
Calories: 250 Protein: 8g Carbohydrates: 45g Fat: 4g
4. Spicy Peanut Noodles
Ingredients:
- 50g whole wheat spaghetti
- 50g shelled edamame
- 1/4 red bell pepper, sliced
- 1/4 carrot, julienned
- 1 green onion, sliced
- 1 tbsp peanut butter
- 1 tbsp low-sodium soy sauce
- 1 tbsp rice vinegar
- 1/2 tsp sriracha
- 1/2 clove garlic, minced
- 1/2 tsp grated ginger
- 1/4 cup water
- 1 tsp sesame oil
Directions:
- Cook the spaghetti according to package instructions.
- While the spaghetti is cooking, prepare the sauce. In a small bowl, whisk together the peanut butter, soy sauce, rice vinegar, sriracha, garlic, ginger, water, and sesame oil.
- In a small pan over medium heat, cook the edamame, red bell pepper, and carrot until tender.
- Drain the cooked spaghetti and add it to the pan with the vegetables. Pour the sauce over the top and toss to coat.
- Serve topped with sliced green onion.
Macronutrient breakdown (per serving): Calories: 347 Protein: 18g Fat: 11g Carbohydrates: 44g
5. Chickpea and Spinach Curry
Ingredients:
- 1/2 onion, chopped
- 1 clove garlic, minced
- 1/2 tsp grated ginger
- 1/2 tsp garam masala
- 1/2 tsp cumin
- 1/4 tsp turmeric
- 1/4 tsp coriander
- 1/2 cup canned chickpeas, drained and rinsed
- 1/2 cup chopped fresh spinach
- 1/2 cup diced tomato
- 1/4 cup water
- 1/2 tbsp olive oil
- Salt and pepper, to taste
Directions:
- Heat the olive oil in a small pan over medium heat. Add the onion and cook until softened.
- Add the garlic and ginger to the pan and cook for an additional 30 seconds.
- Add the garam masala, cumin, turmeric, and coriander to the pan and stir to coat the onion mixture.
- Add the chickpeas, spinach, tomato, and water to the pan. Stir to combine.
- Bring the curry to a simmer and cook for 5-7 minutes, or until the spinach is wilted and the sauce has thickened.
- Season with salt and pepper to taste.
Macronutrient breakdown (per serving): Calories: 225 Protein: 9g Fat: 7g Carbohydrates: 32g
6. Edamame and Vegetable Fried Rice
Ingredients:
- 50g brown rice
- 50g shelled edamame
- 1/2 small carrot, diced
- 1/2 small red pepper, diced
- 1/2 small yellow onion, diced
- 1 garlic clove, minced
- 1 tsp sesame oil
- 1 tbsp soy sauce
- 1 egg, beaten
- Salt and pepper to taste
Directions:
- Cook brown rice according to package instructions and set aside.
- In a pan over medium heat, add sesame oil and sauté garlic, onion, carrot, and red pepper for 3-4 minutes.
- Add edamame and continue to cook for 2-3 minutes.
- Move the vegetables to one side of the pan and add the beaten egg to the other side. Scramble the egg and mix with the vegetables.
- Add cooked brown rice to the pan and stir well.
- Add soy sauce and salt and pepper to taste. Serve hot.
Calories: 392 | Protein: 20g | Carbs: 54g | Fat: 10g
7. Miso Soup with Tofu and Vegetables
Ingredients:
- 300 ml vegetable broth
- 50g firm tofu, cubed
- 1/2 small carrot, sliced
- 1/2 small zucchini, sliced
- 1/4 small onion, sliced
- 1 tbsp miso paste
- 1/2 tbsp soy sauce
- 1 garlic clove, minced
- 1/2 tsp ginger, minced
Directions:
- In a pot, heat vegetable broth, garlic, and ginger over medium heat.
- Add tofu, carrot, zucchini, and onion to the pot.
- Bring to a boil, then reduce heat and simmer for 5-7 minutes.
- Mix miso paste with 1/4 cup of hot water in a bowl until dissolved.
- Add the miso mixture and soy sauce to the pot, stir well, and cook for another minute.
- Serve hot.
Calories: 171 | Protein: 15g | Carbs: 17g | Fat: 6g
8. Vegetarian Bibimbap
Ingredients:
- 50g brown rice
- 1/2 carrot, julienned
- 1/4 cucumber, julienned
- 50g spinach
- 50g bean sprouts
- 1/4 red bell pepper, julienned
- 50g firm tofu, cubed
- 1 tsp sesame oil
- 1 tbsp gochujang (Korean chili paste)
- 1 tbsp soy sauce
- 1 garlic clove, minced
- 1 egg
- 1 tsp vegetable oil
Directions:
- Cook the brown rice according to package instructions.
- In a large skillet over medium heat, add the sesame oil and sauté the carrot, cucumber, spinach, bean sprouts, and red bell pepper until tender.
- In a small bowl, mix the gochujang, soy sauce, and garlic together. Add the tofu to the skillet and pour the gochujang sauce over it, stirring well to coat.
- In a separate non-stick pan, heat the vegetable oil over medium heat and fry the egg to your liking.
- To serve, place the cooked rice in a bowl, top with the vegetable and tofu mixture, and the fried egg.
Calories: 452 kcal Protein: 22g Carbohydrates: 60g Fat: 15g
9. Tofu/Paneer and Vegetable Curry
Ingredients:
- 100g firm tofu or paneer, cubed
- 1/2 onion, chopped
- 1 garlic clove, minced
- 1/4 tsp cumin seeds
- 1/4 tsp mustard seeds
- 1/4 tsp turmeric
- 1/4 tsp paprika
- 1/4 tsp garam masala
- 1/4 tsp salt
- 1/2 tomato, chopped
- 1/2 cup frozen peas
- 1/2 cup water
- 1 tsp vegetable oil
Directions:
- Heat the vegetable oil in a pan over medium heat. Add the cumin and mustard seeds and cook for a minute.
- Add the onion and garlic to the pan and cook for 5-7 minutes until softened.
- Add the turmeric, paprika, garam masala, and salt to the pan and stir to combine.
- Add the chopped tomato to the pan and cook for 3-4 minutes until the tomato has softened.
- Add the cubed tofu/paneer and frozen peas to the pan and stir to combine.
- Add the water to the pan and bring to a boil. Reduce the heat and let the curry simmer for 10-15 minutes until the peas are cooked and the sauce has thickened.
- Serve with brown rice or whole wheat naan.
Calories: 288 kcal Protein: 24g Carbohydrates: 21g Fat: 12g
10. Mushroom and Vegetable Stir Fry
Ingredients:
- 100g sliced mushrooms
- 100g sliced bell peppers
- 50g sliced onions
- 1 tbsp vegetable oil
- 1 tbsp low-sodium soy sauce
- 1 tsp cornstarch
- 1 tsp honey
- 1/2 tsp grated ginger
- 1/2 tsp garlic powder
- Salt and pepper to taste
- Sesame seeds for garnish
Directions:
- Heat the vegetable oil in a wok or large skillet over high heat.
- Add the sliced mushrooms and cook for 2-3 minutes, until they release their liquid and start to brown.
- Add the sliced bell peppers and onions and stir-fry for another 2-3 minutes, until they are tender-crisp.
- In a small bowl, whisk together the low-sodium soy sauce, cornstarch, honey, grated ginger, garlic powder, salt, and pepper.
- Pour the sauce over the vegetables and stir-fry for 1-2 minutes, until the sauce thickens and coats the vegetables.
- Remove from heat, garnish with sesame seeds, and serve hot.
Nutrition Information:
- Calories: 250
- Protein: 7g
- Fat: 13g
- Carbohydrates: 28g
- Fiber: 5g
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