A Week of Low Effort Vegan Meals (pretty healthy)
Hello and welcome back to a mini what I eat in a week - this time I filmed one lazy, low effort vegan meal a day: Creamy Lemon Pasta, a Thick Cherry Banana Free Smoothie Bowl, Banana Oat Pancake Cereal, a Cozy Sweet Potato Bean Stew, Tofu Cream Cheese Sandwiches and more!
Tag me in your recreations on instagram :) @mina_rome
Instagram: instagram.com/mina_rome
50+ Recipe Ebook: payhip.com/b/9MsP
Email: minarome.yt@gmail.com
Website: mina-rome.com
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
Everything I Eat in a Week: youtube.com/watch?v=h0z5_3d9nI...
✨INGREDIENTS✨
#1 Cherry Smoothie Bowl
¼ cup cashews, soaked in water overnight (40g)
1 cup frozen cherries (150g)
½ cup frozen berries (70g)
1 tbsp vegan vanilla protein powder
½ tbsp flax seeds, ground
3 soft dates
⅓ cup non dairy milk (80ml)
chocolate granola and hemp seeds
→ serves 1
#2 Raw Salad with Hummus Toasts
1 small head of broccoli
½ small head of cauliflower
1 apple, shredded
2 carrots, shredded
a handful of finely chopped herbs, fresh or frozen
dressing:
1 ½ tbsp white wine vinegar
1 tbsp olive oil
1-2 tsp date syrup
salt to taste
spices to taste ( i used ras el hanout)
also bread, toasted
plain hummus
nutritional yeast
optional: hot sauce, balsamic glaze
→ serves 2
#3 Banana Oat Pancake Cereal
1 medium sized banana mashed
1 cup small cut oats (90g)
a pinch of salt
1 tbsp flax seeds, ground
½ tsp cinnamon
a little coconut oil for the pan
also non dairy milk and perhaps some peanut butter
→ serves 1-2
#4 Garlic & Lemon Pasta
2 cloves of garlic
1 tbsp olive oil or cold vegan butter
¾ cup + 1 tbsp soy cream or soy ‘cuisine’ (200ml)
1/2 tsp lemon zest
lemon juice (add the juice of ½ lemon first, taste test and see if you want to add the other half as well, I like a LOt of lemon in my food haha)
1 tbsp nutritional yeast
¼ tsp turmeric for the color, add more if you want
salt, pepper to taste
1-2 tsp agave syrup, if needed
¼ cup of unsweetened non dairy milk (60ml) - if needed to stretch out the sauce
100-180g of short cut pasta (3,5 - 6.3 oz) - in the video I made 100g exactly but you can easily make two servings of pasta using this sauce
→ serves 2
#5 Cozy Veggie and Bean Stew
1 block of smoked tofu (200g = 7 oz)
1 medium sized sweet potato
½ can chickpeas (120g)
½ can kidney beans (120g)
1 1/4?cup veggie broth (310ml)
1 cup tomato sauce (250ml)
add a bit of water as it’s cooking ~ ⅓ cup (80ml), more if needed
a handful of finely chopped herbs, fresh or frozen
~ ½ cup frozen vegetables (~75g)
season to taste in the end
serve with nutritional yeast
→ 3 - 4 servings
#6 Baked Apple Oatmeal
½ apple, chopped into small cubes
½ cup small cut oats (45g)
1 tsp chia seeds
¼ tsp salt
¼ tsp cinnamon
¼ tsp baking powder
2 tsp rice syrup, or other liquid sweetener
3 ½ tbsp applesauce
⅓ tsp vanilla
2 tbsp non dairy milk
optional: coconut oil for greasing the bowl
topping ideas: vegan yogurt + peanut butter
#7 Tofu Cream Cheese and Spinach Toasts
for the cream cheese:
1 block of firm plain tofu (7 oz)
1 ½ tbsp white wine vinegar
1 tbsp nutritional yeast
2-3 tbsp non dairy milk
salt to taste, I added ¼ tsp
1 small red onion or some frozen red onion
oil for the pan
3-4 handfuls of fresh baby spinach
a squeeze of lemon juice
2 pieces of bread
→ serves 1, tho there is enough cream cheese for 2 servings, so if you make more spinach this recipe works for two people
🎵 music 🎵
intro by Tigermilch: open.spotify.com/track/42YsAHA...
Ben Camden - Leather Bags - thmatc.co/?l=061999D3
north takoda: soundcloud.com/takodaaa/glitte...
soft eyez: soundcloud.com/fkn_beats/chant...
C.JAMES - Losing - thmatc.co/?l=368AB1CD
trees and lucy: open.spotify.com/track/79Dv0VZ...
Cults: - thmatc.co/?l=C35EC7C1
thmatc.co/?l=4F1875AA
Jeremy Sullivan: soundcloud.com/jeremy-sullivan...
Alana Yee - Sentimental - thmatc.co/?l=37E76794
outro by TrigNO - Touch & Roll - thmatc.co/?l=9C1AC690
Much love,
Mina
this video is not sponsored
