Low waste vegan dinners: what our family’s eating this week

 

We’re heading into week 2 of social distancing to prevent the spread of COVID-19 at our house.

No last minute shopping trips for us.

Time to dig deep in the cupboards! And eat what needs to be eaten ASAP.

So here’s our week of low waste vegan meal plans that the whole family will eat.

Very little processed or packaged foods, almost everything available in our local and Bay Area bulk bins, and no animal products :).

FYI: my approach to cooking is pretty free form so apologies if you need strict measurements. I don’t got ‘em :).

  1. Saturday:  Instant falafels, homemade hummus, homemade tahini dressing (Minimialist Baker has 2 different yummy dressings on her site – check them out!), roasted cauliflower, homemade pickled carrots, and mashed potatoes.

It was a little smorgasbord type plate but all the flavors were really yummy together.

A couple recipes for ya:
Instant falafel mix from bulk bins (no recipe, just eyeballing it):
-put the mix in a bowl.
-add a little water, a little olive oil, and stir.
-Keep adding water, a little at a time, til the mixture is pretty thick and holds together.
-Roll the mix into balls – we did about 2” per ball.
-Spread them on a baking sheet & press them down a little to flatten slightly.
-We baked ours for about 15 minutes at 425F because we were also roasting cauliflower. You could cook them at a lower temp, maybe a little longer, until they feel as hard and crunchy as you like ‘em.

Mashed potatoes:
-wash, peel, and thinly chop potatoes
-cook in boiling water with salt for about 15 minutes
-drain over a clean bowl so you can save some of the cooking water.
-mash the cooked potatoes with salt, pepper, vegan butter, and some of the cooking water til you get the consistency you like. We use either a fork or our pastry device that cuts butter into dough :). Use whatever you have for mashing foods.

2. Sunday: spaghetti with tomato sauce, texturized vegetable protein (TVP), shredded brussel sprout salad, sauteed mushrooms & onions.

Easy-peasy spaghetti dinner with shaved brussel sprout salad.
with sauteed mushrooms and onions 🙂

 

3. Monday: vegan pasta alfredo; steamed broccoli with vegan butter, lemon, and salt; chickpea salad with finely sliced red onions, shredded carrots, and a honey mustard vinaigrette. The alfredo sauce recipes comes from Vegan with a Vengeance and is a blend of pine nuts, nutritional yeast, water, cooked onions/garlic, and spices. We used half cashews, half walnuts instead of pine nuts because we’re out of pine nuts :).

Fast vegan alfredo sauce from Vegan with a Vengeance

4. Tuesday: tacos with home cooked black beans, rice, shredded cabbage, salsa or salsa ingredients, if we run out of stuff, chopped on the side; simple guacamole of avocados, lemon juice, and salt.

5. Wednesday: instant chili, cornbread or toast, green salad

6. Thursday: TBD (I like to leave some wiggle room for leftovers or, pre-COVID-19, going out to eat).

7. Friday: pizza dinner with sauteed veggies, olives, tomato sauce, cashew cheese from Nora Cooks Vegan, popcorn, green salad or other veggies.

Homemade pizza with vegan cashew cheese.

 

There’s our week of low waste vegan dinners! All of these take about 30 minutes to 1 hour to prep, but usually we have leftovers for lunches, snacks, breakfasts, and maybe a future dinner. Plus it’s worth it to us to be eating very little processed and packaged foods. So I don’t mind the time to cook. And now that we aren’t shuttling the kids to after school activities or going anywhere ourselves, we seem to have plenty of time to cook.

Are you planning out your low waste dinners? I’d love to hear about it!
Liz

Low waste vegan meal plan:

What we’re eating for dinner this week.

 

The coronavirus has hampered our low waste/zero waste efforts in this week’s shopping trip. We tossed our veggies straight into our shopping cart instead of using plastic bags.

 

All our bulk goods had to go into paper bags or we had to buy packaged.  

 

Fruits & veggies for the week (or longer) in bags: tomatoes, brussel sprouts, and mushrooms.  

Bulk goods: coffee beans, dried mangos, walnuts, red lentils, cashews, instant beans, chia chunks/snacks, almonds, nutritional yeast.

Packaged goodies: bread in paper, toothpaste, rice dream, massive bag of brown rice, pasta in paper boxes, bread flour, pickles, veganaise, earth balance, popcorn kernels in plastic, cereal, soy sauce, wine, olive oil, honey, coconut milk, canned tomatoes, veg broth, & olive oil.  

Plus some canned foods for our outside supply.

Here’s our meal plan for week:

  1. Spaghetti with tomato sauce, texturized veggie protein (TVP), and either roasted or sauteed veggies.  We usually use canned tomatoes with a few dried herbs, maybe some sauteed onions, as the pasta sauce. Plus TVP for some protein.  When I roast veggies, I usually toss them in olive oil, salt, pepper, and spices (whatever suits my fancy) and then cook them at 425F for about 30 minutes, stirring them halfway through.
  2. Tacos with home cooked pintos from the pressure cooker.  We soak the pintos overnight, then drain and rinse them. Toss them in the pressure cooker with chopped onions, cumin, salt, and bay leaves.  Cook for 30 minutes to an hour. Homemade salsa is just cilantro, onions, jalapeño, tomatoes, lemon juice and salt. Shredded cabbage tossed in lemon juice or in veganaise.  Simple guacamole of avocado, salt, and lemon juice. 
  3. Vegan mac n cheese with cashew cheese (check out Nora Cooks Vegan for recipes!), brussel sprout salad (my new fav).  I make a honey mustard dressing and toss shredded brussel sprouts, chopped almonds, and chopped dried fruit like raisins, cranberries, dried cherries, or dried persimmons.
  4. Red lentil soup with toast and a green salad.  We add onions, spices, and a little lemon juice to the soup.  Mmmm yum!
  5. Homemade pizza (I like Bobby Flay’s dough recipe) with cashew cheese (same Nora Cooks Vegan recipe as for mac n cheese) and sauteed veggies (I love mushrooms, onions, and sweet peppers on top) and olives; green salad.

 

And I’ve got a few food storage tips for you in case you’re buying in bigger quantities right now:

 

  1. Store your carrots in water to keep them fresher for longer.  Change the water every few days – pour it on your garden :).
  2. Clean your greens when you bring them home.  Then store them in a cloth bag in the fridge.  A little dampness helps keep them fresh.  
  3. Mushrooms last way longer in a cloth or paper bag than plastic.
  4. Clean and dry/spin your fresh herbs and store them in a cloth bag to keep them fresh and breathing.
  5. Nuts keep best in the freezer.  We put ours in jars in the freezer.  
  6. Fresh nut butters keep great in the fridge but if you go through them fast, you can also store them in your cupboards.
  7. If you have extra room in your fridge – keep extra fruit in there instead of on the counter.
  8. Try pickling your veggies with a quick pickle recipe.  If you haven’t seen Portlandia’s “We can pickle that!”, drop what you’re doing and watch it now ;).  We’ve pickled carrots, cabbage, & beets. Other crunchy veggies like cucumbers (duh) and cauliflower would be delish! 

 

There’s our week of low waste vegan meal planning!  Are you getting into meal planning? Any tips or suggestions for me?

 

Thanks for reading and for all that you do for the earth.

Liz