5 Days Of Vegan Food (realistic, Healthy-ish)

5 Days Of Vegan Food (realistic, Healthy-ish)

Hi hello and welcome! Here’s everything I ate last week from Monday-Friday. Lots of super easy, low effort, tasty meal ideas in this one. Crispy Tofu Avocado Sushi, Lazy Spinach Risotto, Baked Overnight Blueberry Oats and more!!

Instagram: @mina_rome https://www.instagram.com/mina_rome/
Meal Planner: https://t1p.de/90sd
50+ Recipe Ebook: https://payhip.com/b/9MsP
Email: minarome.yt@gmail.com
Website: https://www.mina-rome.com

Videos mentioned:
Salted Date Caramel Recipe: https://youtu.be/aTLD3XVmgo0
Tokyo Coffee Shop Sounds: https://www.youtube.com/watch?v=qMHbh6XmgwM&t=2183s

INGREDIENTS & NOTES

#1 Tofu Scramble Veggie Bowl

for the veggie sauce:

3 small carrots (or 1 big one)
2 small shallots
½ zucchini
oil for the pan
1 heaping tbsp tomato puree
2 tsp maple syrup
1 can chopped tomatoes
⅓ cup vegetable broth (80ml)
salt, spices to taste

for the scramble:

a 200g block firm plain tofu (7oz)
1 ½ tbsp cornstarch
generous pinch of salt
⅓ tsp turmeric
¼ tsp chili flakes
¼ tsp garlic powder
2 tbsp plain soy yogurt
½ tsp yellow mustard
1 tbsp white wine vinegar (not sure i mentioned that in the vid, sub w lemon juice)
vegan butter or oil for the pan
frozen parsley

1 tortilla
additional condiments, dips, spreads
some fresh greens are def recommended here

→ serves 1-2 (w more tortillas you could stretch that sauce and scramble to serve 2 ppl)

#2 Baked Overnight Blueberry Oats

½ cup small cut oats (45g)
a pinch of salt
1 tbsp chia seeds
4 tbsp plain vegan yogurt
2-3 tbsp non dairy milk
2 tsp maple syrup
¼ tsp lemon zest
handful of blueberries, fresh or frozen
½ tsp baking powder, mixed in right before baking
coconut oil to grease your bowl (makes it easier to eat the oats, otherwise a lot might just stick to the bottom of the bowl)

serve with some more vg yogurt, maybe some more berries

bake for 30-33 min at 180C

→ serves 1

#3 Tahini Veggie Platter

steamed broccoli + carrot sticks + smoked tofu

a sauce made out of 1 heaping tbsp runny white tahini + 2 tsp soy sauce (i added 1 tbsp soy sauce, thought that was a bit much) + 1-2 tbsp non dairy milk
fresh lemon juice squeezed over the veggies
sesame seeds

→ serves 1

#4 Jenny’s Chocolate Bliss Balls

1 ½ cups walnuts (175g)
1/2 cup soft pitted dates (~90g)
1/4 cup unsweetened cocoa powder (23g)
1 tsp vanilla extract and/or ¼ tsp cinnamon
a generous pinch of salt
1/4 dried cranberries (33g)

roll in shredded coconut or cacao powder

→ yields about 10 energy balls

#5 Lazy Hummus Spinach Risotto

200-250g uncooked rice, cooked according to packaging (7-8.8oz)

2 shallots or 1 onion
1-2 cloves garlic
2 tbsp olive oil
100g baby spinach (3.5oz) *Feel free to do twice as much!!
a splash or two of white wine
a pinch of chili flakes, or more to taste
2 heaping tbsp hummus
1 tbsp white wine vinegar or lemon juice, more to taste if needed
⅓ cup + 2 tbsp water (100ml) – more if needed!
salt to taste, lots of salt is needed here haha

serve w cherry tomatoes, smoked tofu, carrots, extra hummus, sesame seeds …

#6 Crispy Tofu Avocado Sushi

210g sushi rice or other round grain rice = 1 cup; rinsed under cold water
1 ½ cups of water (375ml)
a heavy pinch of salt

1 ½ tbsp rice vinegar
1 tbsp agave syrup

4 nori leaves

½ avocado
a handful of cucumber sticks

for the crispy tofu:

200g of firm plain tofu (7oz)
4 tbsp cornstarch
¼ tsp salt
a pinch of chili flakes

2-3 tbsp vegetable oil for frying
only add the tofu once oil is hot, but not steaming!

→ serves 2-3 (3 if you serve with other things like roasted cauli, edamame, wakame …)
#7 Pink Coconut Smoothie

1 ¼ cup frozen raspberries (175g)
1 tbsp ground flax seeds
1 tbsp vanilla protein powder
1 tbsp date caramel or 2-4 soft dates
about ½ cup light coconut milk (125ml)
some water if needed

→ serves 1

#8 Turkish Pizza Inspired Wraps

½ cup soya granules (37g)
¼ tsp vegetable broth powder
½ tsp smoked paprika powder
enough hot water to thoroughly cover the bowl

1 onion
1 carrot
1 clove garlic
oil for the pan
1 heaping tbsp tomato puree
1/3 cup + 2 tbsp water (100ml), more if needed
¼ tsp or each: ras el hanout, sumac, chili powder, turmeric
1-2 tsp soy sauce or salt to taste

2 tortilla wraps
vegan sour cream or hummus
chopped cucumber, tomatoes
sesame seeds, pumpkin seeds, sunflower seeds …

yields 2 servings

MUSIC

intro: https://t1p.de/yluu
Dan and Drum: https://t1p.de/0uc2
https://t1p.de/bvd4
https://t1p.de/mdcu
https://t1p.de/xyp3
Grace Chiang: https://thmatc.co/?l=A8600FB3
Trees and Lucy: https://open.spotify.com/track/744n3KmIVHxFYy1lyQpZpe?si=4e3bd4b4cf0645d1
Noah Guy – https://thmatc.co/?l=888977FE
Flughand: https://open.spotify.com/track/0DUPvNcLSdeLxC9dbus0nM?si=2e669998174141e8
Naomi – https://thmatc.co/?l=D4B1104F
Soft Eyez: https://soundcloud.com/bunnyhugbeats/soft-eyez-uhm?in=fkn_beats/sets/uhm
outro by Teen Blush – https://soundcloud.com/teenblush/boys-dont-cry

Much love,
Mina

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