healthy vegan meals

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5 Quick Meals I’m Obsessed With Right Now. (vegan & Pretty Healthy)

5 Quick Meals I’m Obsessed With Right Now. (vegan & Pretty Healthy)

HELLO. This video contains 5-6 easy, vegan and most importantly low effort meals you can put together in just a few minutes. Quick and simple. Enjoy!!

????My Cookbook: https://www.amazon.de/-/en/Mina-Rome/dp/074405494X
US Amazon: https://amzn.to/3OeTzGj
German Version: https://bit.ly/3H9ioTb
Find the book all over the world, online or in stores!
Bonus Recipe Ebook: https://payhip.com/b/9MsP
Tiktok: https://www.tiktok.com/@mina_rome?lang=en
Instagram: https://www.instagram.com/mina_rome/
intro 0:00
_________________________________________________________________

INGREDIENTS & NOTES

#1 Sushi Noodles 0:22

1 ball (?) glass noodles (50g = 1.8oz)

1 ½ tbsp vg mayo
1-2 tsp white tahini
1-2 tsp sriracha
1 tbsp soy sauce
1-2 tsp white wine vinegar
1-2 tbsp water

½ block smoked tofu (~100g = 3.5oz)
1 medium carrot
⅓ medium cucumber

top with: roasted seaweed snacks, sesame seeds, more hot sauce/chili powder
→ serves 1

#2 Crispy Tofu Sticks w Tahini Pepper Sauce 1:57

for the tofu:
200g firm tofu (7oz)
1 tbsp cornstarch
generous pinch of salt
1-2 tbsp panko breadcrumbs
oil for the pan

for the sauce:
2 roasted bell peppers from the jar
1 tbsp soy sauce
1 tbsp vg cream cheese/sour cream/hummus
2 tbsp white tahini
2-3 tbsp water or oat milk

serve w: rice, tortillas, glass noodles, with greens, or in sushi!

#3 Green Pasta ???? 4:05

1-2 servings of pasta of choice

2 tbsp vegan sour cream/cream cheese/hummus
½ – 1 tsp lemon zest
juice of half a lemon (1-2 tbsp)
1 tsp agave syrup
2 handfuls baby spinach
1 handful fresh herbs (chives! basil! cilantro!)
1-2 tbsp olive oil
2 cloves garlic
black pepper, salt to taste
¼ cup (60ml) pasta water
optional 2 tbsp vegan parmesan cheese or 2 tsp nutritional yeast
more cheese for serving!
→ serves 1-2

#4 Lil Vegan Omelettes 5:42

80g chickpea flour (1/2 cup plus 1 tbsp)
1 tsp baking powder
1/2 tsp smoked paprika
1/4 tsp salt
160ml water or vg milk (2/3 cup)
2 tbsp vegan parmesan cheese or 1 tbsp nutritional yeast
2 handfuls spinach roughly chopped
olive oil for the pan
top w hummus, avocado, pickled onions …

for the spicy pickled onions:
2 big red onions, cut into rings
1/3 cup (80ml) white wine vinegar
2 tsp agave syrup
1-2 tsp gochugaru, depending on preferred spice level
2/3 tsp salt
1/2 cup hot water (125ml) – MAKE SURE THE JAR IS HEAT PROOF

→ yields 2 omelets (how do u spell this)

#5 Cheesy Bean Toasts 7:22

400g silken tofu (14oz)
1 clove garlic
2-3 tbsp vegan parmesan cheese or 1 tbsp nutritional yeast
dash of black pepper, turmeric
¼ tsp salt
1 tbsp lemon juice
1 can chickpeas (400g, 14oz)
fresh chives

serve w bread, pasta, on quinoa, next to steamed broccoli, in wraps…

→ serves 2

Edited by Mina Rome and Patricia Toscano. https://www.instagram.com/patriciamtoscano/
DISCLAIMER: I am not a nutritionist or health professional of any kind. My videos are not to be used as diet advice but as a source of vegan recipe inspiration and (hopefully) entertainment.

music will be added later!

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5 Quick Meals I’m Obsessed With Right Now. (vegan & Pretty Healthy)

5 Quick Meals I’m Obsessed With Right Now. (vegan & Pretty Healthy)

HELLO. This video contains 5-6 easy, vegan and most importantly low effort meals you can put together in just a few minutes. Quick and simple. Enjoy!!

????My Cookbook: https://www.amazon.de/-/en/Mina-Rome/dp/074405494X
US Amazon: https://amzn.to/3OeTzGj
German Version: https://bit.ly/3H9ioTb
Find the book all over the world, online or in stores!
Bonus Recipe Ebook: https://payhip.com/b/9MsP
Tiktok: https://www.tiktok.com/@mina_rome?lang=en
Instagram: https://www.instagram.com/mina_rome/
intro 0:00
_________________________________________________________________

INGREDIENTS & NOTES

#1 Sushi Noodles 0:22

1 ball (?) glass noodles (50g = 1.8oz)

1 ½ tbsp vg mayo
1-2 tsp white tahini
1-2 tsp sriracha
1 tbsp soy sauce
1-2 tsp white wine vinegar
1-2 tbsp water

½ block smoked tofu (~100g = 3.5oz)
1 medium carrot
⅓ medium cucumber

top with: roasted seaweed snacks, sesame seeds, more hot sauce/chili powder
→ serves 1

#2 Crispy Tofu Sticks w Tahini Pepper Sauce 1:57

for the tofu:
200g firm tofu (7oz)
1 tbsp cornstarch
generous pinch of salt
1-2 tbsp panko breadcrumbs
oil for the pan

for the sauce:
2 roasted bell peppers from the jar
1 tbsp soy sauce
1 tbsp vg cream cheese/sour cream/hummus
2 tbsp white tahini
2-3 tbsp water or oat milk

serve w: rice, tortillas, glass noodles, with greens, or in sushi!

#3 Green Pasta ???? 4:05

1-2 servings of pasta of choice

2 tbsp vegan sour cream/cream cheese/hummus
½ – 1 tsp lemon zest
juice of half a lemon (1-2 tbsp)
1 tsp agave syrup
2 handfuls baby spinach
1 handful fresh herbs (chives! basil! cilantro!)
1-2 tbsp olive oil
2 cloves garlic
black pepper, salt to taste
¼ cup (60ml) pasta water
optional 2 tbsp vegan parmesan cheese or 2 tsp nutritional yeast
more cheese for serving!
→ serves 1-2

#4 Lil Vegan Omelettes 5:42

80g chickpea flour (1/2 cup plus 1 tbsp)
1 tsp baking powder
1/2 tsp smoked paprika
1/4 tsp salt
160ml water or vg milk (2/3 cup)
2 tbsp vegan parmesan cheese or 1 tbsp nutritional yeast
2 handfuls spinach roughly chopped
olive oil for the pan
top w hummus, avocado, pickled onions …

for the spicy pickled onions:
2 big red onions, cut into rings
1/3 cup (80ml) white wine vinegar
2 tsp agave syrup
1-2 tsp gochugaru, depending on preferred spice level
2/3 tsp salt
1/2 cup hot water (125ml) – MAKE SURE THE JAR IS HEAT PROOF

→ yields 2 omelets (how do u spell this)

#5 Cheesy Bean Toasts 7:22

400g silken tofu (14oz)
1 clove garlic
2-3 tbsp vegan parmesan cheese or 1 tbsp nutritional yeast
dash of black pepper, turmeric
¼ tsp salt
1 tbsp lemon juice
1 can chickpeas (400g, 14oz)
fresh chives

serve w bread, pasta, on quinoa, next to steamed broccoli, in wraps…

→ serves 2

Edited by Mina Rome and Patricia Toscano. https://www.instagram.com/patriciamtoscano/
DISCLAIMER: I am not a nutritionist or health professional of any kind. My videos are not to be used as diet advice but as a source of vegan recipe inspiration and (hopefully) entertainment.

music will be added later!

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Vegan Dump And Go Recipes (Easy Plant Based Cooking & Clean Up!)

Vegan Dump And Go Recipes (Easy Plant Based Cooking & Clean Up!)

Today, I’m sharing with you a delicious vegan, plant-based dump-and-go recipe that not only makes cooking life easy but also offers easy cleaning. Now, who doesn’t love that?

Get notified about the NEW Vegan Dump and Go Cook Book here: https://stan.store/healthyveganmama/healthyveganmamadumpandgo

Must Watch Next:
What I Eat In A Day Playlist: https://www.youtube.com/playlist?list=PLzh2pqyjL0MxqdLpfJFdzEagG67Wi75aS

Plant Based Beginners Playlist: https://youtube.com/playlist?list=PLzh2pqyjL0MzhLNz01Hm2y7EQC5KOw1OW

My Popular Vegan, Oil-Free, Low-Fat Cheese Sauce: https://youtu.be/2JE0BNhZ4z4

Recipe for the Mexican Quinoa Bowl:
4 c water
1 can fire roasted tomatoes
1 can black beans
2 c quinoa
1 c onions
1 c corn
2 c bell peppers
8 oz salsa or taco sauce – sometimes I used 1 entire jar of salsa
1 tsp garlic powder
2 tsp chili powder (or more)
Cook on high pressure in Instant Pot – manual release.

Amazon Favs – https://www.amazon.com/shop/healthyveganmamaThe Best Vegan Vitamins that COMPLEMENT your healthy diet (use code: HUNGRYVM FOR DISCOUNT) https://lovecomplement.com?aff=177

Disclaimer:
1. The information in this video is from my experience, opinion, and knowledge of plant-based nutrition. I am not a doctor, and this information is not intended to be a substitute for treatment or advice from a medical professional. Always seek the advice of our physician or other qualified healthcare professional regarding your medical condition.
2. This video description contains affiliate links. As an Amazon Associate, I earn from qualifying purchases. Thank you 🙂

#vegan #veganrecipes #plantbased

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The EASIEST Vegan 10 Minute Meals!

The EASIEST Vegan 10 Minute Meals!

Today, I am sharing three of my favorite meals that are easy to whip up when you’re in a hurry or don’t feel like spending much time in the kitchen. These three meals are easy, vegan, plant-based, oil-free, and delicious. They work well for lunch and dinner. I hope you enjoy them!

Get SAUCY VEGAN MAMA here: https://stan.store/healthyveganmama/p/saucy-vegan-mama
Get 10 Minutes or Less here: https://stan.store/healthyveganmama/p/10-minutes-or-less
Download my FREEBIE here: https://stan.store/healthyveganmama

MUST WATCH VIDEOS:
– My staple foods: https://youtu.be/1ctHi81ulUE?si=xkF5Pncfrb-tzjBb

– Stock up and never run out! Grocery Shopping made easy! https://youtu.be/nBRUMW8UyDQ?si=U5IvjQokxPI5OaLn
– The BEST oil free vegan cheese sauce: https://www.youtube.com/watch?v=fUvsX-YJ878

With these 10-minute oil-free vegan, plant-based meals, there are no particular amounts; add as much as you’d like. I like avoiding “recipes” to keep things simple and fast.

Potato meal –
Yukon gold potatoes
steamed or fresh broccoli
oil-free hummus (My Homemade OIL-FREE Hummus: https://healthyvm.com/blog/oil-free-hummus)
olives
sriracha

Peas, Rice and Shredded Carrots – literally what it says
Add a little low-sodium soy sauce and drizzle tahini.

Roasted Chickpeas:
1 can rinsed and drained chickpeas
Pasta
veggie ( I like spinach or butter lettuce)
Garlic and Onion powder, Smoked paprika to taste.
Creamy garlic dressing:
1 TBSP garlic minced
1 1/2 tsp garlic powder
1 tsp onion powder
2 TBSP tomato paste
1/4 C maple syrup
4 TBSP tahini (don’t worry about the fat; you’ll only use a little at a time)
2 TBSP white miso paste
1/2 C apple cider vinegar
1/2 C water (optional if the dressing is too strong without)
– Mix everything together in a blender and enjoy!

_____________________________
Disclaimer:
Also, I am not a doctor, and what I talk about in this video is not intended to treat or diagnose any health issue you may have. This is chit-chat from my personal experience and how I eat daily.
2. This video contains affiliate links.

#plantbased #vegan #10minutemeals

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My Go-To Vegan, Plant-Based Dinner Recipes (oil Free)

My Go-To Vegan, Plant-Based Dinner Recipes (oil Free)

Snag my 28-day meal plan – half off: https://stan.store/healthyveganmama/p/plantbasedlikeapro

Today, I’m sharing some of my favorite go-to vegan, plant based dinner recipes —delicious, free from oil, and healthy! They are also usually family favorites, but if not, these oil-free vegan, plant-based meals are great to make on the weekend so you can eat off of them the entire week. If you have a non-vegan family like me and don’t want to make multiple meals throughout the week, these meals are for you!

VIDEOS TO WATCH NEXT:

What I Eat In A Day Playlist: https://www.youtube.com/playlist?list=PLzh2pqyjL0MxqdLpfJFdzEagG67Wi75aS

Plant Based Tips & Tricks (Live this life EASY): https://youtube.com/playlist?list=PLzh2pqyjL0MzhLNz01Hm2y7EQC5KOw1OW

My Popular Vegan, Oil-Free, Low-Fat Cheese Sauce: https://youtu.be/2JE0BNhZ4z4

Recipes:
Red Thai Curry:
1 onion chopped
1 bell pepper chopped
4 cloves of garlic
2 tsp minced ginger
3 TBSP red curry paste
1/2 block of tofu in cubes
1 can LIGHT coconut milk
1 cup water
4 TBSP low sodium soy sauce
2 cups of chopped broccoli
1 medium sweet potato chopped

4 Bean Chili: https://healthyvm.com/recipes/4-bean-vegan-chili?rq=4%20bean%20

Red Beans and Rice: https://healthyvm.com/recipes/redbeansandrice?rq=red%20beans%20and%20rice

Disclaimer:
1. This video description contains affiliate links. As an Amazon Associate, I earn from qualifying purchases.

2. The information in this video is based on my experience, opinion, and knowledge of plant-based nutrition. I am not a doctor, and this information is not intended to substitute for treatment by or advice from a medical professional.

#veganrecipes #plantbaseddiet #oilfree

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My Go-To Vegan, Plant-Based Dinner Recipes (oil Free)

My Go-To Vegan, Plant-Based Dinner Recipes (oil Free)

Snag my 28-day meal plan – half off: https://healthyvm.com/plantbasedlikeapro28

Today, I’m sharing some of my favorite go-to vegan, plant based dinner recipes —delicious, free from oil, and healthy! They are also usually family favorites, but if not, these oil-free vegan, plant-based meals are great to make on the weekend so you can eat off of them the entire week. If you have a non-vegan family like me and don’t want to make multiple meals throughout the week, these meals are for you!

VIDEOS TO WATCH NEXT:

What I Eat In A Day Playlist: https://www.youtube.com/playlist?list=PLzh2pqyjL0MxqdLpfJFdzEagG67Wi75aS

Plant Based Tips & Tricks (Live this life EASY): https://youtube.com/playlist?list=PLzh2pqyjL0MzhLNz01Hm2y7EQC5KOw1OW

My Popular Vegan, Oil-Free, Low-Fat Cheese Sauce: https://youtu.be/2JE0BNhZ4z4

Recipes:
Red Thai Curry:
1 onion chopped
1 bell pepper chopped
4 cloves of garlic
2 tsp minced ginger
3 TBSP red curry paste
1/2 block of tofu in cubes
1 can LIGHT coconut milk
1 cup water
4 TBSP low sodium soy sauce
2 cups of chopped broccoli
1 medium sweet potato chopped

4 Bean Chili: https://healthyvm.com/recipes/4-bean-vegan-chili?rq=4%20bean%20

Red Beans and Rice: https://healthyvm.com/recipes/redbeansandrice?rq=red%20beans%20and%20rice

Disclaimer:
1. This video description contains affiliate links. As an Amazon Associate, I earn from qualifying purchases.

2. The information in this video is based on my experience, opinion, and knowledge of plant-based nutrition. I am not a doctor, and this information is not intended to substitute for treatment by or advice from a medical professional.

#veganrecipes #plantbaseddiet #oilfree

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24 Hours Of Healthy Vegan Meals (high-protein & Easy)

24 Hours Of Healthy Vegan Meals (high-protein & Easy)

???? My NEW COOKBOOK, Big Vegan Flavor, is now available for preorder!! After 3+ years and 2,000+ recipe tests, I am SO EXCITED for this! PREORDER HERE: https://rainbowplantlife.com/bigveganflavor/

Big Vegan Flavor features 150 recipes (almost all brand new!) and a comprehensive guide to mastering vegan cooking!

Thank you so much for all of your support over the last several years!!! Your support is the reason I get to write a 600-page cookbook glorifying vegan cooking ????????????

???? Get the RECIPES featured in this video! Download them in this free PDF guide (includes approx. protein count): https://newsletter.rainbowplantlife.com/one-day-meal-plan

Title & thumbnail inspo from @letsKWOOWK.

???? KEY MOMENTS:
00:00 An (almost) perfect one day plan
00:26 Morning routine + breakfast
03:39 Mid-morning pick-me-up
04:05 Lunch
07:13 A lovely surprise!
08:50 A mid-afternoon snack with Max
09:43 Dinner
12:44 Post-dinner routine

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24 Hours Of Healthy Vegan Meals (high-protein & Easy)

24 Hours Of Healthy Vegan Meals (high-protein & Easy)

???? My NEW COOKBOOK, Big Vegan Flavor, is now available for preorder!! After 3+ years and 2,000+ recipe tests, I am SO EXCITED for this! PREORDER HERE: https://rainbowplantlife.com/bigveganflavor/

Big Vegan Flavor features 150 recipes (almost all brand new!) and a comprehensive guide to mastering vegan cooking!

Thank you so much for all of your support over the last several years!!! Your support is the reason I get to write a 600-page cookbook glorifying vegan cooking ????????????

???? Get the RECIPES featured in this video! Download them in this free PDF guide (includes approx. protein count): https://newsletter.rainbowplantlife.com/one-day-meal-plan

Title & thumbnail inspo from @letsKWOOWK.

???? KEY MOMENTS:
00:00 An (almost) perfect one day plan
00:26 Morning routine + breakfast
03:39 Mid-morning pick-me-up
04:05 Lunch
07:13 A lovely surprise!
08:50 A mid-afternoon snack with Max
09:43 Dinner
12:44 Post-dinner routine

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5 Breakfast Meals For Busy Mornings. (meal Prep, Easy & Vegan)

5 Breakfast Meals For Busy Mornings. (meal Prep, Easy & Vegan)

Tag me @mina_rome if you’re sharing your recreations on IG ????
Hi, so this video features 5 unique, easy and delicious breakfast recipes for busy mornings. Quick make-ahead/meal prep style ideas such as Healthy Cookie Dough Brownies?? Vegan Egg Bites?? Freezer Burritos??? let’s goooo

My Tiktok: https://www.tiktok.com/@mina_rome?lang=en
My Cookbook All Day Vegan: https://www.amazon.de/-/en/Mina-Rome/dp/074405494X
US Amazon: https://amzn.to/3OeTzGj
German Version: https://bit.ly/3H9ioTb
Find the book all over the world, online or in stores!

My Bonus Recipe Ebook: https://payhip.com/b/9MsP

intro 0:00

INGREDIENTS + NOTES

#1 Protein Chocolate Batter 0:20

2 tbsp white tahini
3 tbsp natural peanut butter
2 tbsp maple syrup
3 tbsp vanilla protein powder (sub with ground flax or oat flour)
pinch of salt
2 ½ tbsp unsweetened cocoa powder

Note: not using protein powder might make these a little less sweet, taste test and feel free to add another tsp of syrup.

serve with:
yogurt bowls
smoothie bowls
cereal bowls
or roll into little bites to snack on

→ ~ 3-4 servings, keep sealed in fridge for up to 1 week

#2 Freezer Breakfast Burritos 1:25

350g-500g potatoes, diced (12.3oz-17.6oz OR roughy 1 pound)
~ 1 tbsp veg oil
generous pinch of salt
spices (for example: dash of each paprika, turmeric, black pepper, chili powder)
1 can black beans
2 handfuls vegan pizza cheese
2 spring onions
1 tbsp sriracha or ketchup

6-8 medium tortillas
hummus
baby spinach

→ yields 6-8 wraps, depending on wraps

#3 Overnight Rice Pudding 4:31

5-6 tbsp rice flour
pinch of salt
pinch of cinnamon, cardamom (optional)
1 cup (240ml) water
a splash of non dairy milk to adjust the consistency
1-2 tsp sweetener (maple syrup etc)

→ whisk cold until there aren’t anymore clumps
→ bring to a boil, whisking carefully
→ simmer over medium until thickened

pear topping:
1 pear, diced
1 tsp vegan butter
dash of cinnamon
a few walnuts, crushed

→ serves 1
Note: I would not recommend doing batch cooking here, as it doesn’t last longer than 2 days!

#4 Chickpea ‘Egg’ Sandwiches 6:40

2 cloves garlic
1 tbsp olive oil
100g spinach (around 3 cups, or 3.5oz)
pinch of salt, spices of choice

½ cup chickpea flour (65g)
1 pinch salt
1 tbsp white wine vinegar
⅓ cup + 1 tbsp non dairy milk (90ml)

→ Yields 4 chickpea eggs,
Feel free to double/triple this recipe if meal prepping!

per sandwich:
1 English muffin
hummus
tomato
sesame seeds
vegan chili mayo

#5 Cookie Dough Oat Brownies 8:25

For the brownies:
1 cup oats (90g)
1/2 cup unsweetened cocoa powder (55g)
1 tbsp ground flax seeds
1 tbsp cornstarch
3/4 tsp baking soda
1/2 tsp salt
1/2 cup maple syrup (120g)
a few drops vanilla aroma / caramel flavour drops
1/2 cup apple sauce (125g)
1/3 cup oil (80ml)
3 tbsp water

For the cookie dough:
1 cup oats, small cut (90g)
1 pinch salt
1 can white beans, rinsed + drained (240g)
⅓ cup maple syrup (80ml)
1 tsp vanilla extract Or a few drops vanilla aroma
2 tbsp sunflower oil OR melted vegan butter/coconut oil
3-4 tbsp non dairy milk
¼ cup chocolate chips, or more if you like (40g)

→ yields 1 (20cm/8inch) brownie pan, 9 pieces

MUSIC:
intro by wallows: https://open.spotify.com/track/3VzULnaqPKf1deQyZ5W4Ah?si=8ae7b7880ce644a6
Rafiki: https://www.youtube.com/watch?v=4fbQ4Dy4R_0


TossedOnion – Vermosa – https://thmatc.co/?l=8C9A8B24
Youtube Audio Library
Studio Ghibli Cover: https://soundcloud.com/coreylarsonmusic/joe-hisaishi-mothers-broom
Soho: https://soundcloud.com/soundsbysoho/take-your-time
outro by flisum: https://soundcloud.com/flipsum/listen

Edited by Mina Rome and Patricia Toscano.

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EASY 10 MINUTE MEALS OR LESS // VEGAN, PLANT BASED & DELICIOUS

EASY 10 MINUTE MEALS OR LESS // VEGAN, PLANT BASED & DELICIOUS

Today I am sharing with you three of my favorite meals that are easy to whip up when you’re in a hurry or when you don’t feel like spending much time in the kitchen. These three meals are not only easy, but they are also vegan, plant-based, free from oil, and delicious. They work well for lunch and dinner. I hope you enjoy them!

Get my NEW ebook SAUCY VEGAN MAMA here: https://healthyvm.com/books1/p/5kxe033nixauyvmvvybtczi1sii9u9

Cedars Hummus: https://www.cedarsfoods.com/Our-Foods.aspx
My Homemade OIL-FREE Hummus: https://healthyvm.com/blog/oil-free-hummus
Squeezable tahini: https://amzn.to/3oPYJ1q

Creamy garlic dressing:
1 TBSP garlic minced
1 1/2 tsp garlic powder
1 tsp onion powder
2 TBSP tomato paste
1/4 C maple syrup
4 TBSP tahini (don’t worry about the fat, yu’ll only use a little at a time)
2 TBSP white miso paste
1/2 C apple cider vinegar
1/2 C water (optional if the dressing is too strong without)
– Mix everything together in a blender and enjoy!

Videos to watch next:
WHAT I EAT IN A DAY – https://youtu.be/WOhrksxGxpA
DELICIOUS AND HEALTHY LOW-CALORIE PIZZA: https://youtu.be/xAde1w0iGxYhttps://youtu.be/xAde1w0iGxY
EASY BUDDHA BOWLS: https://youtu.be/rKlOEmL8P8k

_____________________________
Disclaimer:
Also, I am not a doctor and what I talk about in this video is not intended to treat or diagnose any health issue you may have. This is chit-chat from my own personal experience and how I chose to eat on a daily basis.
2. This video contains affiliate links.

#10minutemeals #vegan #plantbased

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