what i eat realistic Archives - Everyday Vegan Recipes

what i eat realistic

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.

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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

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Week Of Satisfying Breakfasts. (vegan & Comforting)

Discover Squarespace: https://www.squarespace.com/minarome
Get 60% OFF my e-Cookbook: https://payhip.com/b/9MsP 💚

Today we’re making Breakfast. Cozy,fall themed recipes that are SUPER easy, tasty and pretty healthy. I just love these ideas so much. Some are best to be meal prepped. Enjoy!
For more breakfast inspiration: https://www.youtube.com/watch?v=HnrsJJOe-2w&t=49s

Follow me here:
Instagram: https://www.instagram.com/mina_rome/
Tiktok: https://www.tiktok.com/@mina_rome?lang=en

My Cookbook ALL DAY VEGAN:

💌 Business inquiries: minarome.yt@gmail.com
________________________________________________________

intro 0:00

Ingredients & Notes ✨

#1 Fall Breakfast Bowl 0:27

1-2 apples
1-2 tbsp vegan butter
few drops vanilla aroma
1-2 dashes cinnamon
pinch of sea salt
1-2 tsp maple syrup

~ 1 cup vegan yogurt (unsweetened plain or vanilla)
1 tbsp pumpkin purée*
pinch of cinnamon
vanilla, sweetener to taste (if the yogurt is sweetened vanilla u might skip it)
granola
sprinkle of sesame seeds
almond or cashew butter

*pumpkin purée interlude 0:55

½ hokkaido pumpkin, cut into chunks
1 splash of water
→ serves 1

#2 Kimchi Grilled Cheese 2:18

1 tbsp vegan butter
2-3 sage leaves
2 heaping tbsp vegan cream cheese at room temp (or plain hummus)
1-2 tsp pumpkin puée
pinch of salt + other spices if u wish
2 thick slices sourdough bread
a few tbsp vg kimchi
½ block smoked tofu (50g)
2 handfuls vegan pizza cheese (or alternate vg cheese)
→ serves 1

#3 Oat Pumpkin Bread 3:45

for the base:
2 cups oat flour (190g)
1 1/2 tsp baking powder (forgot to add lol)
½ tsp salt
1 tsp cinnamon
1/2 tsp pumpkin pie spice (or 1 dash of each: ground ginger, ground cardamom, ground nutmeg, ground cloves)
1 cup pumpkin purée (225g)
1/3 cup (85g) sunflower seed oil
1 tsp vanilla
1 cup powdered sugar (100g) OR 1/2 cup (100g) regular sugar!
2 tsp vinegar or lemon juice
⅓ cup non dairy milk (80ml)

for the frosting:
2/3 cup cashews, boiled for 20 min (90g)
1 tbsp vegan butter
3 tbsp vegan yogurt
pinch of salt
2-3 tbsp maple syrup (to taste)

→ yields a 20 cm or 8 inch square pan
→ lasts in the fridge for up to 4-5 days

#4 Sage Butter Bean Toast 5:25

1 tbsp vegan butter
2-3 sage leaves (or 1 clove garlic chopped)
2-3 tbsp tomato paste
2 tsp maple syrup or sugar (taste test, might need 1 more tsp if preferred)
½ cup (125ml) water, more if needed
salt, pepper to taste
1 can beans, rinsed and drained (14 oz = 400g)

3-4 slices bread
vg cream cheese or hummus
fresh herbs, sesame seeds
→ serves 1-2

#5 Pumpkin Spice Granola 6:30
4 tbsp pumpkin purée
2 tbsp sugar (brown,regular, coconut)*
3 tbsp maple or agave syrup
2 ½ tbsp almond or cashew butter
1 tsp vanilla or a few drops aroma
2 ½ tbsp vegan butter or coconut oil

1 ½ cups (135g) quick cooking oats
1 cup (90g) rolled oats
generous pinch of salt
1 tbsp flour (whole wheat or regular)
¾ tsp cinnamon
½ tsp pumpkin pie spice (or 1 dash of each: ground ginger, ground cardamom, ground nutmeg, ground cloves)
3 tbsp ground flax seeds
optional: 2 tbsp hemp seeds or sesame seeds

*This granola isn’t very sweet! add 1-2 tbsp more sugar if you want sweeter granola!

→ roughly 6 servings

MUSIC
Intro by Clairo: https://open.spotify.com/track/32fwe7MW5koort1Ua3YFx6?si=748fd648edfa4c5c
Rafiki Music: https://www.youtube.com/watch?v=PVB1RTb7EDU

Trees and Lucy: https://open.spotify.com/album/232kyixKhgAYTAUbgrkEMh?si=3Rzb_qagRO-Otle_vAHIog
Studio Ghibli cover: https://soundcloud.com/embracethesnd/ghibli-studio-medley-4hands-piano-cover

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.

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5 Tiktok Recipes That Actually Work. (easy & Vegan)

Today we are testing more or less viral recipes I have saved over on TikTok! Really amazing ideas like healthy millionaire shortbread bites, cheesy cauliflower steaks, lazy fitgreenmind pasta, cozy spicy lentil soup and crispy gnocchi salad. ????????‍????

More Tiktok Recipes here: https://www.youtube.com/watch?v=Ef9VPbL4wZM
Blender I use*: https://amzn.to/43DXhBN

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!
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 Millionaire Shortbread Bites 0:40

165g ground almonds
50g oats (½ cup)
pinch of salt
3-4 tbsp agave, maple syrup
50g coconut oil or vegan butter (3 tbsp)

150g pitted soaked dates
60ml water from dates
1-2 tsp white miso paste
50g peanut butter
2 tbsp coconut oil / vegan butter, melted
pinch of salt, if needed

100g dark chocolate

→ yields 1 20cm/8 inch loaf pan
original tiktok: https://vm.tiktok.com/ZGeaxdJTV/

#2 Spicy Lentil Soup 3:10

1-2 tbsp veg oil
1-2 onions, roughly chopped
6-10 medium tomatoes (300-400g)
1 splash of water
2 cups vegetable broth (500ml), more if needed
1 cup red or yellow lentils (190g)
2-3 cloves garlic
1 tbsp veg oil (for the garlic)
1 handful fresh basil or parsley
zest of 1 lemon
juice of half a lemon (or the full lemon)
salt, pepper to taste
spices of choice to taste (i used harissa & ras el hanout)
fresh mint & sesame seeds for serving
→ 2-3 servings
original video: https://vm.tiktok.com/ZGea9TnyU/

#3 Crunchy Gnocchi Salad 5:36

500g gnocchi*
pinch of salt
drizzle of vegetable oil

for the dressing:
3-4 tbsp unsweetened vegan yogurt
1 tbsp vegan mayo
½ tsp mustard
1-2 tsp white wine vinegar
salt, pepper to taste

½ cucumber, chopped
optional: 1 red onion, finely chopped (i omitted it)
optional: 1-2 tbsp fresh dill, minced
2-3 tbsp fresh chives, minced

→ serves 2-3

*my gnocchi were on the fresher/moister side, not the super dry ones you can buy in a vacuum pack. I haven’t yet tried the recipes with these. If you choose to use dry gnocchi, maybe add a tiny splash of water to the baking sheet, along with the oil?? Hope this helps.

original vid: https://vm.tiktok.com/ZGea9cakx/

#4 Lazy Pasta for One 7:37
1 onion, roughly chopped
1 clove garlic, whole & peeled
~ 1 cup cherry tomatoes (150g = about 10-12 cherry toms or 1-2 handfuls)
1 tbsp oil
1 tbsp vinegar (balsamic or white wine vinegar)
½ veg broth cube (or generous pinch of salt)
1 heaping tbsp hummus or vegan sour cream

1 serving of cooked pasta (75g-100g dry pasta)
about ⅓ cup (80ml) oat milk or water (if u choose to blend)

salt to taste
fresh basil

→ serves 1
original recipe: https://vm.tiktok.com/ZGea9G4xf/

#5 Cheesy Garlic Cauliflower Steaks 8:57

1 small head cauliflower
1 tsp oil
1 pinch of salt
2 cloves garlic, minced
1-2 tbsp vg butter, melted
vegan pizza cheese
1-2 tbsp panko breadcrumbs

→ serve as a side to the pasta from earlier??
→ serves 2 as a side
original video: https://vm.tiktok.com/ZGeaxJhxs/

tiktok rant lol 10:51

MUSIC (will be finished later)
intro https://open.spotify.com/track/2WGcpz55A2vrvh6foEGCNL?si=45de7d2f3c4a43d3

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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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