easy meal ideas
High Protein Meals For A Busy Life. (easy, Vegan & Satisfying)
High Protein Meals For A Busy Life. (easy, Vegan & Satisfying)
I keep being asked to share more vegan high protein recipes! This video features 5 easy, satisfying and yummy meals – Sweet and Sour “Chicken” Bowl, Cheesy Pasta featuring a (new to me) tofu method, a smoothie that tastes like liquid cake and more!
Tag me in your recreations over on instagram! I’m @mina_rome ⭐
⭐ My Instagram: https://www.instagram.com/mina_rome/
💌 Business Email: contact.minarome@gmail.com
My Vinted 👗 https://www.vinted.de/member/63031785
___________________________________________
INGREDIENTS & NOTES
intro 0:00
#1 Sweet & Sour Tempeh “Chicken” Bowl 0:48
200g tempeh (7oz)
1-2 tbsp veg oil for the non stick pan
2 tbsp light soy sauce
2 tbsp white wine vinegar / rice vinegar
1 tbsp brown sugar / agave
¼ tsp garlic powder
2 tsp roasted sesame oil
1 tsp sriracha
60 ml water (¼ cup)
1 tsp cornstarch
for the sesame peanut dressing:
1 tbsp white tahini
1-2 tbsp natural peanut butter
1 tsp agave syrup
2 tsp light soy sauce
1 tbsp white wine vinegar
dash of garlic powder
1 splash hot water, or enough to adjust consistency
for serving:
1-2 tsp sesame seeds
1 spring onion
1-2 servings cooked white rice/quinoa/wild rice
→ serves 1-2
inspired by: https://www.instagram.com/p/DbrLjAARY6P/
#2 Tandoori Inspired Tofu & Chickpeas 2:45
1 can chickpeas (14oz)
225g medium firm tofu (7.9oz)
1 medium red onion
1 inch piece ginger
2 cloves garlic
1 handful fresh cilantro
1 cup soy yogurt, unsweetened (250ml)
1 ¼ tbsp white wine vinegar
2 ½ tsp Indian spice mix (tandoori, butter chicken, garam masala…)
salt to taste (oftentimes these spice mixes have salt in them!)
2 tbsp vegetable oil
2 ½ tbsp tomato paste
for serving:
2 servings brown rice/wild rice
protein wraps
fresh baby spinach
more cilantro
sesame seeds
…
(I used a 20cm – or 8 inch deep dish square pan)
→ serves 2
#3 Cheesy Protein Pasta with Crispy Soft Tofu 4:32
2 servings pasta of your choosing (I did half spelt, half chickpea pasta = 180g = 6.3oz all together)
generous pinch salt for the pasta water
2 cloves garlic
2-3 tbsp olive oil
300g silken tofu (10.6oz)
1 ½ tbsp nutritional yeast (or vegan parmesan)
1 tsp white tahini
1 tsp agave
1 ¼ tbsp white wine vinegar
1 tbsp white miso paste
1-2 ladles of pasta water
salt, pepper to taste
2-3 tbsp cornstarch*
¼ tsp baking soda
225g medium firm tofu (7.9oz)
a few tbsp oil for the tofu
for serving:
vegan cheese for topping
parsley or basil
#4 Turkish Pizza Style Tacos 7:02
75g-100g cremini mushrooms (3-5 mushrooms)
1 bell pepper
1 onion
2 cloves garlic
1 tbsp olive oil for the veggies
2 ½ tbsp tomato paste
1 can brown lentils (14oz, 400g)
1 handful fresh parsley
1 ½ tbsp nutritional yeast
1 tbsp vinegar (or 2 tbsp lemon juice)
½ tsp paprika powder
¼ tsp cumin
1 dash each: cloves, ground chili or cayenne pepper
⅓ tsp salt, or to taste
1 splash water
6-7 small to protein tortillas/regular tortillas
or 4-5 bigger protein tortillas/regular tortillas
yogurt sauce:
½ cup unsweetened soy yogurt (125ml)
1 tbsp olive oil
1 tbsp lemon juice
salt, pepper to taste
also serve with fresh iceberg lettuce
→ serves 2
#5 Apple Pie Smoothie 8:53
1 small apple, cut into slices and frozen*
1 handful ice cubes
1 small apple, cubed to be panfried
1 tbsp vegan butter
1 tsp white miso paste
½ cup unsweetened soy yogurt (125ml)
1 tbsp almond butter
1 tbsp hemp seeds
¼ tsp cinnamon, or more to taste
1 dash of cardamom
2 tbsp oats
1 scoop vanilla protein powder
⅓ cup (80ml) water, or more if needed
→ serves 1
*I did a bigger apple hence I only needed ½ for the smoothie (but feel free to add more here)
Disclaimer:
The content of this YouTube channel is provided for entertainment purposes only and is not intended to replace advice from a licensed professional. Viewers should always consult a qualified professional for any specific issues.
High Protein Meals For A Busy Life. (easy, Vegan & Satisfying)
High Protein Meals For A Busy Life. (easy, Vegan & Satisfying)
I keep being asked to share more vegan high protein recipes! This video features 5 easy, satisfying and yummy meals – Sweet and Sour “Chicken” Bowl, Cheesy Pasta featuring a (new to me) tofu method, a smoothie that tastes like liquid cake and more!
Tag me in your recreations over on instagram! I’m @mina_rome ⭐
⭐ My Instagram: https://www.instagram.com/mina_rome/
💌 Business Email: contact.minarome@gmail.com
My Vinted 👗 https://www.vinted.de/member/63031785
___________________________________________
INGREDIENTS & NOTES
intro 0:00
#1 Sweet & Sour Tempeh “Chicken” Bowl 0:48
200g tempeh (7oz)
1-2 tbsp veg oil for the non stick pan
2 tbsp light soy sauce
2 tbsp white wine vinegar / rice vinegar
1 tbsp brown sugar / agave
¼ tsp garlic powder
2 tsp roasted sesame oil
1 tsp sriracha
60 ml water (¼ cup)
1 tsp cornstarch
for the sesame peanut dressing:
1 tbsp white tahini
1-2 tbsp natural peanut butter
1 tsp agave syrup
2 tsp light soy sauce
1 tbsp white wine vinegar
dash of garlic powder
1 splash hot water, or enough to adjust consistency
for serving:
1-2 tsp sesame seeds
1 spring onion
1-2 servings cooked white rice/quinoa/wild rice
→ serves 1-2
inspired by: https://www.instagram.com/p/DbrLjAARY6P/
#2 Tandoori Inspired Tofu & Chickpeas 2:45
1 can chickpeas (14oz)
225g medium firm tofu (7.9oz)
1 medium red onion
1 inch piece ginger
2 cloves garlic
1 handful fresh cilantro
1 cup soy yogurt, unsweetened (250ml)
1 ¼ tbsp white wine vinegar
2 ½ tsp Indian spice mix (tandoori, butter chicken, garam masala…)
salt to taste (oftentimes these spice mixes have salt in them!)
2 tbsp vegetable oil
2 ½ tbsp tomato paste
for serving:
2 servings brown rice/wild rice
protein wraps
fresh baby spinach
more cilantro
sesame seeds
…
(I used a 20cm – or 8 inch deep dish square pan)
→ serves 2
#3 Cheesy Protein Pasta with Crispy Soft Tofu 4:32
2 servings pasta of your choosing (I did half spelt, half chickpea pasta = 180g = 6.3oz all together)
generous pinch salt for the pasta water
2 cloves garlic
2-3 tbsp olive oil
300g silken tofu (10.6oz)
1 ½ tbsp nutritional yeast (or vegan parmesan)
1 tsp white tahini
1 tsp agave
1 ¼ tbsp white wine vinegar
1 tbsp white miso paste
1-2 ladles of pasta water
salt, pepper to taste
2-3 tbsp cornstarch*
¼ tsp baking soda
225g medium firm tofu (7.9oz)
a few tbsp oil for the tofu
for serving:
vegan cheese for topping
parsley or basil
#4 Turkish Pizza Style Tacos 7:02
75g-100g cremini mushrooms (3-5 mushrooms)
1 bell pepper
1 onion
2 cloves garlic
1 tbsp olive oil for the veggies
2 ½ tbsp tomato paste
1 can brown lentils (14oz, 400g)
1 handful fresh parsley
1 ½ tbsp nutritional yeast
1 tbsp vinegar (or 2 tbsp lemon juice)
½ tsp paprika powder
¼ tsp cumin
1 dash each: cloves, ground chili or cayenne pepper
⅓ tsp salt, or to taste
1 splash water
6-7 small to protein tortillas/regular tortillas
or 4-5 bigger protein tortillas/regular tortillas
yogurt sauce:
½ cup unsweetened soy yogurt (125ml)
1 tbsp olive oil
1 tbsp lemon juice
salt, pepper to taste
also serve with fresh iceberg lettuce
→ serves 2
#5 Apple Pie Smoothie 8:53
1 small apple, cut into slices and frozen*
1 handful ice cubes
1 small apple, cubed to be panfried
1 tbsp vegan butter
1 tsp white miso paste
½ cup unsweetened soy yogurt (125ml)
1 tbsp almond butter
1 tbsp hemp seeds
¼ tsp cinnamon, or more to taste
1 dash of cardamom
2 tbsp oats
1 scoop vanilla protein powder
⅓ cup (80ml) water, or more if needed
→ serves 1
*I did a bigger apple hence I only needed ½ for the smoothie (but feel free to add more here)
Disclaimer:
The content of this YouTube channel is provided for entertainment purposes only and is not intended to replace advice from a licensed professional. Viewers should always consult a qualified professional for any specific issues.
A Week Of Comfort Meals. (easy, Vegan & Satisfying)
A Week Of Comfort Meals. (easy, Vegan & Satisfying)
Get 10% off your next website! https://www.squarespace.com/minarome
Another Weekly Food Vlog: https://www.youtube.com/watch?v=fWoh5nv0538&t=487s
Here’s some comfy, (more or less) nourishing plant based meals I cooked for myself and my friends this week! This video doesn’t count everything I ate, just whenever I did some actual cooking, that’s when I whipped out my camera. So more of a chill recipe vlog. Lmk if you end up recreating anything!
My Cookbook:
DE Amazon: https://www.amazon.de/-/en/Mina-Rome/dp/074405494X
US Amazon: https://amzn.to/3OeTzGj
Food Processor I use: *
https://amzn.to/40hPQRf
________________________________________________________
Follow me on:
Tiktok: https://www.tiktok.com/@mina_rome?lang=en
Instagram: https://www.instagram.com/mina_rome/
💌 Business inquiries: minarome.yt@gmail.com
________________________________________________________
intro 0:00
Ingredients & Notes
#1 Vegan Puttanesca Pasta 0:43
generous pinch of salt for the pasta water
120g pasta of choice (4,2 oz)
2 cloves garlic
2 shallots (or 1 bigger onion)
1 handful olives of choice, no stone
optional – 1 tsp capers (added to the onion etc)
3-6 tbsp dehydrated soy granules
2 tbsp olive oil
150g – 200g (1 cup – 1 ½ cups) cherry tomatoes
1 sheet nori, ripped to bits
1 tsp miso paste
optional – 1 splash of white wine (added to the miso, nori)
chili flakes, to taste (i did 1 dash)
salt, pepper to taste
125ml (120g) pasta water (or regular water plus 1 tsp cornstarch, mixed well before added to the skillet)
optional – fresh herbs, sesame seeds for serving
→ 1 large serving, 2 small ones
#2 Basic yet Fancy Oats 2:25
½ cup (50g) oats
pinch of salt
dash of cinnamon
¾ cup (180ml) non dairy milk
1-2 tbsp semi-sweet choc chips
pinch of flakey sea salt
½ tsp – 1 tsp olive oil (start w ½, mix it into the oats and choc, see if u want more)
→ serves 1
(obvs add fruit if u want, but i like the plain version a lot!)
#3 Vegan Shakshuka 3:19
1 red bell pepper
1-2 cloves garlic
1 onion
olive oil for the pot
¼ tsp paprika, or more to taste
¼ tsp cumin, or more to taste
780g chopped tomatoes (28oz)
1-2 tsp agave syrup
salt to taste
for the tofu mix:
200g firm tofu (7oz)
1 tsp white wine vinegar
generous pinch of salt
optional – 1 dash kala namak, ¼ tsp turmeric
80ml non dairy milk (⅓ cup)
You might have to scrape down the sides a few times, blend until (more or less) smooth!
→ serve w toasted bread, vegan feta, fresh herbs
→ serves 2
inspired by: https://jessicainthekitchen.com/vegan-shakshuka/
#4 Miso Dumpling Soup 5:00
1-2 spring onions
½ vegetable broth cube (or ⅔ tsp veg broth powder)
1 tsp agave syrup
2 tsp white wine vinegar
2 ½ cups water (625ml), more if needed
2 tsp white miso paste
~½ cup frozen edamame (75g)
1 serving frozen dumplings of choice
1 pak choi, chopped
sesame seeds, cilantro for serving
→ serves 1
#5 Fluffy Savory Pancakes 6:17
4 mini sausages or 2 bigger ones (vegan duh)
1 small pak choi, chopped
vegetable oil for the pan
½ cup water (80ml)
1 tbsp white wine vinegar
2 ½ tbsp unsweetened apple sauce
½ cup plus 2 tbsp flour (80g)
¼ tsp salt
optional – 1-2 tbsp vg parmesan or nutritional yeast
2 tsp baking powder
serve w hot sauce, hummus, fresh herbs
→ serves 1
#6 Miso Soup – Noodle Version 7:50
1-2 spring onions
½ vegetable broth cube (or ⅔ tsp veg broth powder)
1 tsp agave syrup
2 tsp white wine vinegar
2 ½ cups water (625ml), more if needed
2 tsp white miso paste
~½ cup frozen edamame (75g)
1 serving glass noodles of choice
1 pak choi, chopped
sesame seeds, cilantro for serving
#7 Savory Hand Pies 8:56
for the dough:
2 1/2 cups (300 grams) flour, plus if needed 1-2 tbsp more flour for surface
1 1/4 teaspoon salt
1 tbsp sugar
¾ cup (170 grams) cold vegan butter, cubed
3-5 tbsp ice water, added 1-2 tbsp at a time
OR: 1 sheet of store bought pie crust (or even pizza dough)
for the filling:
1 can black beans, rinsed and drained (420g)
1 cup (250ml) store bought pizza/pasta sauce , 1 tbsp per pie
1-2 handfuls vegan cheese, ~1 tbsp per pie
optional: 1 tbsp oat milk to brush on top of the pies before baking!
→ yields 15-20 pies, depending on size (cut out circles that are 10- 15 cm 4 – 6 inch in diameter)
MUSIC –
INTRO: https://open.spotify.com/track/1ZRqmyOwZAwBYgMcOcAlQh?si=967b87a322b147bf
Trees and Lucy:
NoisePlug: https://soundcloud.com/lover-man-768026801/dawn
Rafiki Music:
Tympanik: https://soundcloud.com/tympanikbeats/souleyma-full-tape
This video is sponsored by squarespace.
*Affiliate link, no hidden fees for you
5 Meals For When I Feel Exhausted. (easy & Vegan)
5 Meals For When I Feel Exhausted. (easy & Vegan)
More Meal Ideas: https://www.youtube.com/watch?v=7UATEzRk_Ac&t=10s
Feeling tired and exhausted? Try these simple yet satisfying meal ideas. All vegan. Shoutout to everybody leaving their suggestions in the comments. I ended up getting so much inspiration from those. Hugs!
Blenders I use*
big: https://amzn.to/3C35gic
medium: https://amzn.to/40hPQRf
small: https://amzn.to/48mPQRQ
________________________________________________________
Follow me on socials!
Tiktok: https://www.tiktok.com/@mina_rome?lang=en
Instagram: https://www.instagram.com/mina_rome/
For Business inquiries: minarome.yt@gmail.com
________________________________________________________
intro 0:00
Ingredients & Notes
#1 Go-To Lazy Toast 0:30
2-3 slices of bread*
2-3 tbsp soft vegan cream cheese/sour cream
1-2 tsp gochujang (about ½ tsp per slice)
2-3 handfuls chickpeas
½ cucumber, shredded**
roasted sesame seeds
*toasted in a skillet until golden with some olive oil or vegan butter if you wish!
** for the optional cucumber dressing:
1 tbsp soy sauce
2 tsp agave syrup
1 tbsp white wine vinegar or rice vinegar
1 tbsp roasted sesame seeds
1 tsp sesame oil, optional
→ serves 1
#2 Spicy Tahini Pasta
100g pasta of choice (3.5 oz)
50 – 100g vegan bacon or smoked tofu (1.7oz – 3.5oz)
a little olive oil, vegan butter for the pan
1 ½ tbsp white tahini
1 tbsp tomato paste
2 tbsp unsweetened soy yogurt
3-5 tbsp pasta water
1 tbsp lemon juice
2 tsp agave
1 tbsp crispy chili oil (or 1 tbsp olive oil plus 1-2 tsp sriracha)
salt to taste
2-3 handfuls fresh spinach
a splash of water for the spinach
roasted sesame seeds for serving
→ serves 1-2
#3 Simple One Pot Dahl 3:35
1 cup red lentils (200g), rinsed
1 cup red lentils (200g)
~ 1 cup cherry tomatoes (250g-300g)
2 cups veggie broth (500ml)*
1 cube vegetable broth
2/3 cup non dairy milk (160ml)
salt to taste
1 tsp garam masala spice**
1 cup frozen spinach (175g)
optional: 1 squeeze of lemon juice, 1 tsp lemon zest
*if needed up to another 1/2 cup (120ml) water to adjust consistency
** sub with ½ tsp turmeric, ¼ tsp cinnamon, ¼ tsp cumin, ¼ tsp garlic powder, 1 dash of black pepper, ½ tsp dried ginger
*** stir often to prevent the mix from burning!
2-3 servings of cooked rice
toppings of choice (cilantro, sesame seeds)
→ serves 2 – 3
#4 Rice Cake Soup (my fave) 4:49
1 onion
1-2 cloves garlic
50g vegan bacon or smoked tofu* (1.7oz)
1 tomato*
1/2 can chickpeas
oil for the pan
½ veg broth cube (or ⅔ tsp in powder form)
2 cups water (500ml)
1-2 tsp gochujang paste
1-2 tsp tomato paste
1 tsp rice or white wine vinegar
~5 medium sized rice papers**
2-3 handfuls spinach
toppings of choice (roasted sesame, fresh herbs…)
*other add-in ideas:
½ cup – 1 cup of chopped
carrot
bell pepper
leek
mushrooms
spring onion
smoked tofu
dry soy granules
vegan meats
** or 1 servings noodles of choice
→ serves 1
#5 Taco Salad 7:25
1 medium sweet potato, cubed
1 drizzle veg oil
sprinkle of salt for potato
~ ½ cup soy granules* (35g)
enough hot water to cover the soy
salt, spices to add to the soy granules
2-3 handfuls spinach, chopped
1 handful cherry tomatoes, chopped
½ cucumber, chopped
1/2 banana, chopped (optional)
1 spring onion, chopped
1 tsp taco seasoning*
*for the taco seasoning combine equal parts of:
cumin
black pepper
paprika
chili
coriander
onion powder
garlic powder
→ serves 2 when served with tortillas and hummus, guac etc
*pan fry the soaked and drained soy before adding to the salad, if u wish. i don’t mind them simply just soaked
MUSIC used:
intro: https://open.spotify.com/track/5bEkgzy1BYXM9rWu0Edyze?si=fbb673e4d3d144ba
outro by Kalyani Singh:
https://kalyanisingh.bandcamp.com/music
Keven Darcy: https://www.youtube.com/@RafikiMusicc/videos
This video is not sponsored.
Vegan Nice Cream Recipes With Jess | Dairy-Free Living Cooking Demo Series | @AfroVeganSociety
Vegan Nice Cream Recipes With Jess | Dairy-Free Living Cooking Demo Series | @AfroVeganSociety
In this demo, Jess will show you how she makes 3 deliciously dairy-free “nice creams” at home using frozen bananas. These recipes are naturally sweet, affordable, and easy to make, requiring only a food processor and a few extra ingredients.
Get the full written recipes on the AVS blog: https://www.afrovegansociety.org//post/3-vegan-ice-cream-recipes-that-are-dairy-free-and-delicious
Looking for more help to go dairy-free?
Download our free Dairy-Free Living Guide: https://www.afrovegansociety.org/resources/dairy-free-living-guide
Visit the Dump Dairy Resource Library: https://www.afrovegansociety.org/resources/dump-dairy-resource-library
Afro-Vegan Society is a national non-profit organization on a mission to make vegan living accessible to everyone.
Support our work by donating today: https://donate.givedirect.org/?cid=16069&n=488789
Quick Meals When You Don’t Feel Like Cooking (15 Minutes, 8 Ingredients)
Quick Meals When You Don’t Feel Like Cooking (15 Minutes, 8 Ingredients)
???? Get the Pick Up Limes iOS app (1-week free trial!): https://bit.ly/pul-app
???? Tried a PUL recipe? Leave a review!: https://www.pickuplimes.com/recipe/
???? Film & photography gear we use: https://bit.ly/PUL_filming_gear
???? The music we recommend: http://bit.ly/PUL_Uppbeat (free to use in YouTube videos!)
TIMELINE
0:00 Intro
0:12 One-pot tomato orzo: https://bit.ly/tomato_orzo
1:45 Shoyu butter udon noodles: https://bit.ly/shoyu_noodles
3:26 Gado gado on toast: https://bit.ly/gadgo_gado_toast
… or see Robin’s gado gado recipe: https://bit.ly/Robins_gadogado
5:00 Outro
5:16 Bloopers ????
RECENT VIDEOS
✨ How to find meaning (in a fast-changing world): https://youtu.be/UTBlCRy3Mo0
???? Pancakes from around the world: https://youtu.be/VUz3FIFYLG8
????️ Beginner’s guide to cooking with spices: https://youtu.be/DrYP9V4f8Ng
WHAT WE USE/RECOMMEND @ THE PUL KITCHEN
» Skillet: https://amzn.to/3L3CLTE
» Immersion blender: https://amzn.to/3GGSe9x
» Knife set: https://amzn.to/2YSH74r
» Cutting board: https://amzn.to/36oiJgC
» Mini spice jars: https://amzn.to/2xXSP69
» Measuring utensils: https://amzn.to/3vAqpY1
STAY CONNECTED ????????♀️
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❤ Sadia
