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Day 2 – Vegan/Vegetarian Recipes

See the complete 7-day Vegan/Vegetarian Menu here

Breakfast: Creamy avocado banana green smoothie
(1 servings)

Ingredients:

  • 1 large ripe, peeled, sliced, + frozen banana
  • 1/4 – 1/2 ripe avocado
  • 1 scoop plain or vanilla protein powder
  • 1 large handful greens of choice (spinach, kale, romaine)
  • 3/4 – 1 cup unsweetened plain almond milk (or any dairy-free milk)
  • 1 Tbsp sunflower/ flax/ chia seeds
  • 1/2 tsp ground turmeric
  • 1/2 cup sliced frozen (or fresh) cucumber or berries

Directions

  1. Blend all ingredients to a high-speed blender and blend on high until creamy and smooth, scraping down sides as needed. If smoothie is too thick, add more dairy-free milk to thin. If too thin, add more frozen banana or avocado.
  2. Best when fresh, though leftovers will keep covered in the refrigerator up to 24 hours or in the freezer up to 2 weeks.

Serving size: 1 of 2 servings Calories: 146 Fat: 6 g Saturated fat: 1 g Carbohydrates: 18.2g Sugar: 7.4 g Sodium: 138 mg Fiber: 5.3 g Protein: 6.9 g

Snack: 1 small mango/ 1 cheek + 1/2 stick of roasted peanuts

Serving size: 1 serving Calories: 300 Fat: 18 g Saturated fat: 3 g Carbohydrates: 34 gSugar: 25 g Sodium: 300 mg Potassium: 550 mg Fiber: 6 g Protein: 11 g

Lunch: Vegetarian Stew Peas
(5 servings)

Ingredients

  • 1 cup dried IBERIA Red Kidney Beans
  • 3-4 cloves of garlic, smashed
  • 1 small onion, chopped
  • 1 scotch bonnet pepper, whole (30
  • 2 stalks scallion
  • 2-3 sprigs fresh thyme (or 1 tsp dried thyme)
  • ½ tsp whole pimento seeds (optional)
  • ¼ cup coconut milk
  • Boiling breadfruit, cubed
  • Salt, to taste

Directions

  1. DAY BEFORE: Rinse IBERIA dried red kidney beans in cold water and soak in 4 cups overnight.
  2. Add 6 cups of fresh cold water to pot and add the red kidney beans along with the water they were soaked in. Bring this to a boil.
  3. Once boiling, add smashed garlic cloves to pot and cubed boiling breadfruit, cover and leave to boil until everything it cooked and tender, about 1 hour. As water begins to evaporate, add boiling water overtime to maintain the liquid level.
  4. If after the beans are cooked, and the mixture is too liquid, pour off some and reserve (incase any needs to be added back).
  5. Once cooked and tender, add onion, scallion, thyme, scotch bonnet pepper, pimento and spinners to the pot. Bring to a simmer.
  6. Add coconut milk, and continue to simmer. Taste and add salt and pepper if needed.

Serving size: 1 of 5 servings Calories: 263 Fat: 4 g Saturated fat: 2.5 g Carbohydrates: 50g Sugar: 9 g Sodium: 480 mg Potassium: 1000 mg Fiber: 15.5 g Protein: 10.5 g

Dinner: Creamy Vegan Garlic Pasta with Roasted Tomatoes
(serves 3-4)

Ingredients

  • 3 cups grape tomatoes, halved
  • 10 ounces whole-wheat pasta (such as penne, linguini, or fettuccine; Use less if you want a higher sauce-to-pasta ratio; Use gluten-free pasta for GF eaters)
  • Olive oil
  • 2 medium shallots, diced (~1/4 cup)
  • 8 large cloves garlic, minced/grated (1/4 cup)
  • Pinch each sea salt and black pepper
  • 3-4 Tbsp unbleached all-purpose flour (or another thickener of choice)*
  • 2 1/2 cups unsweetened plain (sub up to 1 cup with veggie stock, if preferred)

Directions

  1. Preheat oven to 400 degrees F (204 C) and toss tomatoes in a bit of olive oil and sea salt. Place cut side up on a parchment-lined baking sheet and bake for 20 minutes while you prepare the rest of the dish. Then set aside.
  2. Bring a large pot of water to a boil and cook pasta according to package instructions. When done, drain, cover and set aside.
  3. In the meantime, prepare the sauce. In a large skillet over medium-low heat, add 1 Tbsp (15 ml) olive oil and the garlic and shallot. Add a pinch of salt and black pepper and stir frequently, cooking for 3-4 minutes until softened and fragrant.
  4. Stir in 3-4 Tbsp flour (or other thickener of choice – see notes) and mix with a whisk. Once combined, slowly whisk in the almond milk a little at a time so clumps don’t form. Add another healthy pinch of salt and black pepper, bring to a simmer and continue cooking for another 4-5 minutes to thicken. Taste and adjust seasonings as needed.
  5. If you want an ultra-creamy sauce, transfer sauce to a blender (or use an immersion blender) to blend the sauce until creamy and smooth. Place back in the pan and reduce heat to a low simmer until desired thickness is reached.
  6. Once the sauce is to your desired thickness, taste and adjust seasonings as needed. Then add pasta and roasted tomatoes and stir.
  7. Serve immediately and garnish with extra black pepper and fresh basil

Serving size: ~1 cup Calories: 379 Fat: 9g Saturated fat: 0.8g Carbohydrates: 64g Sugar: 5g Sodium: 360mg Fiber: 8.5g Protein: 11.5g


Shannon Boorman is a nutritionist based in Kingston, Jamaica. You can find her at @feedyourbodhi on Instagram