what i eat vegan Archives - Everyday Vegan Recipes

Realistic Meals For A Busy Life. (low Effort, Yummy & Vegan)

⭐ My Instagram: https://www.instagram.com/mina_rome/
💻 Save 10% over on Squarespace: https://www.squarespace.com/minarome
My Vinted 👗 https://www.vinted.de/member/63031785
💌 Business Email: contact.minarome@gmail.com
My Substack: https://bit.ly/3Gu5UHA

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This video contains a week’s worth of quick, easy & nourishing after work meal ideas. It’s kind of filmed in a week in my life type format ; I filmed some fun highlights of what I did that week as well. Hope u enjoy!!

⭐INGREDIENTS + NOTES⭐

intro 0:00

#1 Five Minute Miso Butter Noodles 0:34

2-3 cloves garlic, minced
1 tbsp vegan butter (a bigger tbsp than smaller one)

salted water for noodles
200g fresh udon (7oz)
1 small head bok choy
1 tbsp white miso paste
1-2 ladles noodle water
1 tbsp soy sauce
2 tsp maple syrup
2 tsp white wine vinegar or rice vinegar
1 handful pre fried tofu
sesame seeds, spring onion for serving

→ serves 1

#2 Summer-y Tomato Dip 2:35

1 ½ tbsp olive oil
3 cloves garlic
250g cherry tomatoes (8.8oz or 2-3 big handfuls)
salt, pepper to taste
1 handful fresh basil
4 heaping tbsp plain hummus
2 tbsp vegan sour cream/cream cheese/unsweetened yogurt
if needed: 1 tsp white wine vinegar to taste (i like vinegar so i put it in everything)

→ use as a pasta sauce (cook 2 servings of pasta), a sandwich or wrap sauce, to top rice veggie bowls off with, or as a dip paired with some warm flatbread for example

→ serves 2

#3 Sesame Tofu Salad + Oven Potato 4:45

200g pre-fried tofu, cut into slices (7oz)
1-2 tsp oil for frying the tofu once more
1 mango
1 avocado
2-3 handfuls salad greens of choice

for the dressing:
2 tsp sesame oil
3 tsp soy sauce
1 tsp maple syrup
2 tsp rice vinegar or white wine vinegar
1-2 tsp water, optional to adjust consistency

2 big yellow potatoes
a drizzle of olive oil

serve each cooked potato with
1-2 tbsp vegan butter, generous pinch of salt and 1-2 tbsp minced fresh chives

→ serves 2

#4 Upgraded Tempeh Instant Noodles 6:10

100 – 200g tempeh, pre-marinated & sliced thinly (3.5oz – 7oz)
oil for the pan
1 pack instant noodles of choice
2 handfuls of quick cooking greens (spinach, lamb’s lettuce, chopped bok choy…)
1 ½ – 2 cups cups water (350ml – 500ml)
⅓ cup edamame, frozen (90g)
2 tsp vegan sour cream (or 1 splash of coconut milk, or soy cream)
sesame seeds, spring onion for the top
→ serves 1

#5 Restaurant Intermission 7:46

#6 Shak-tofu 8:31

1 yellow onion
1 red bell pepper
2 cloves garlic
¼ tsp each: cumin, paprika, black pepper, ground coriander, turmeric, chili (or to taste*)
~300g fresh tomatoes (10.6oz)
125ml store bought tomato sauce (½ cup)
~80ml water, to adjust consistency (⅓ cup)
salt to taste

for the “egg mixture”
200g firm tofu (7oz)
1 splash non dairy milk
1 tsp white wine vinegar
¼ tsp salt
¼ tsp black salt

1-2 tbsp fresh parsley or chives
fresh bread to serve this with
additional sprinkle of black salt/kala namak before eating

*i also did 1 dash of chipotle powder yum

→ serves 1-2

#7 Korean Inspired Pancakes 10:31

1 medium yellow onion, thinly sliced
1 medium bok choy, thinly sliced
1 medium leek, thinly sliced
1 ½ cups all purpose flour (180g)
1 tsp sugar
½ tsp baking powder
¾ tsp salt
a few tbsp veg oil for cooking (use 1-2 tbsp per pancake and add more as you go in between pancakes)

for the sauce (feel free to double up here)
1 1/4 tbsp soy sauce
1 tsp maple syrup
2 tsp white wine or rice vinegar
1/2 teaspoon toasted sesame
1 1/2 tbsp water

→ yields around 6-8 pancakes (1-2 ladles of of batter per pancake)

Music used:
Intro by the Strokes: https://open.spotify.com/track/6mVD1SfTvlFAPVi7txFL5H?si=d78966973f6240c2
Flipsum: https://soundcloud.com/flipsum
Metz Music: https://www.youtube.com/@metzmusic1657
Raifiki Music: https://www.youtube.com/@rafikimusicc
Trees and Lucy: https://open.spotify.com/album/2bENSZzZlXX2jdpSqr2YXz?si=I5HaihN4SQ6gIRO_S6loZw
Outro by Mid March https://soundcloud.com/user-335723836/proof-3

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Realistic Meals For A Busy Life. (low Effort, Yummy & Vegan)

⭐ My Instagram: https://www.instagram.com/mina_rome/
💻 Save 10% over on Squarespace: https://www.squarespace.com/minarome
My Vinted 👗 https://www.vinted.de/member/63031785
💌 Business Email: contact.minarome@gmail.com
My Substack: https://bit.ly/3Gu5UHA

___________________________________________

This video contains a week’s worth of quick, easy & nourishing after work meal ideas. It’s kind of filmed in a week in my life type format ; I filmed some fun highlights of what I did that week as well. Hope u enjoy!!

⭐INGREDIENTS + NOTES⭐

intro 0:00

#1 Five Minute Miso Butter Noodles 0:34

2-3 cloves garlic, minced
1 tbsp vegan butter (a bigger tbsp than smaller one)

salted water for noodles
200g fresh udon (7oz)
1 small head bok choy
1 tbsp white miso paste
1-2 ladles noodle water
1 tbsp soy sauce
2 tsp maple syrup
2 tsp white wine vinegar or rice vinegar
1 handful pre fried tofu
sesame seeds, spring onion for serving

→ serves 1

#2 Summer-y Tomato Dip 2:35

1 ½ tbsp olive oil
3 cloves garlic
250g cherry tomatoes (8.8oz or 2-3 big handfuls)
salt, pepper to taste
1 handful fresh basil
4 heaping tbsp plain hummus
2 tbsp vegan sour cream/cream cheese/unsweetened yogurt
if needed: 1 tsp white wine vinegar to taste (i like vinegar so i put it in everything)

→ use as a pasta sauce (cook 2 servings of pasta), a sandwich or wrap sauce, to top rice veggie bowls off with, or as a dip paired with some warm flatbread for example

→ serves 2

#3 Sesame Tofu Salad + Oven Potato 4:45

200g pre-fried tofu, cut into slices (7oz)
1-2 tsp oil for frying the tofu once more
1 mango
1 avocado
2-3 handfuls salad greens of choice

for the dressing:
2 tsp sesame oil
3 tsp soy sauce
1 tsp maple syrup
2 tsp rice vinegar or white wine vinegar
1-2 tsp water, optional to adjust consistency

2 big yellow potatoes
a drizzle of olive oil

serve each cooked potato with
1-2 tbsp vegan butter, generous pinch of salt and 1-2 tbsp minced fresh chives

→ serves 2

#4 Upgraded Tempeh Instant Noodles 6:10

100 – 200g tempeh, pre-marinated & sliced thinly (3.5oz – 7oz)
oil for the pan
1 pack instant noodles of choice
2 handfuls of quick cooking greens (spinach, lamb’s lettuce, chopped bok choy…)
1 ½ – 2 cups cups water (350ml – 500ml)
⅓ cup edamame, frozen (90g)
2 tsp vegan sour cream (or 1 splash of coconut milk, or soy cream)
sesame seeds, spring onion for the top
→ serves 1

#5 Restaurant Intermission 7:46

#6 Shak-tofu 8:31

1 yellow onion
1 red bell pepper
2 cloves garlic
¼ tsp each: cumin, paprika, black pepper, ground coriander, turmeric, chili (or to taste*)
~300g fresh tomatoes (10.6oz)
125ml store bought tomato sauce (½ cup)
~80ml water, to adjust consistency (⅓ cup)
salt to taste

for the “egg mixture”
200g firm tofu (7oz)
1 splash non dairy milk
1 tsp white wine vinegar
¼ tsp salt
¼ tsp black salt

1-2 tbsp fresh parsley or chives
fresh bread to serve this with
additional sprinkle of black salt/kala namak before eating

*i also did 1 dash of chipotle powder yum

→ serves 1-2

#7 Korean Inspired Pancakes 10:31

1 medium yellow onion, thinly sliced
1 medium bok choy, thinly sliced
1 medium leek, thinly sliced
1 ½ cups all purpose flour (180g)
1 tsp sugar
½ tsp baking powder
¾ tsp salt
a few tbsp veg oil for cooking (use 1-2 tbsp per pancake and add more as you go in between pancakes)

for the sauce (feel free to double up here)
1 1/4 tbsp soy sauce
1 tsp maple syrup
2 tsp white wine or rice vinegar
1/2 teaspoon toasted sesame
1 1/2 tbsp water

→ yields around 6-8 pancakes (1-2 ladles of of batter per pancake)

Music used:
Intro by the Strokes: https://open.spotify.com/track/6mVD1SfTvlFAPVi7txFL5H?si=d78966973f6240c2
Flipsum: https://soundcloud.com/flipsum
Metz Music: https://www.youtube.com/@metzmusic1657
Raifiki Music: https://www.youtube.com/@rafikimusicc
Trees and Lucy: https://open.spotify.com/album/2bENSZzZlXX2jdpSqr2YXz?si=I5HaihN4SQ6gIRO_S6loZw
Outro by Mid March https://soundcloud.com/user-335723836/proof-3

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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.

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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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