More Plant-Based Meal Ideas

This is Part II of my plant-based meal ideas to help you feed your family healthy, tasty meals without stressing about meat shortages in grocery stores–or to help you get started on a plant-based diet regardless of pandemic supply issues. For Part I, click here.

Hippie Power Bowl

Nothing brings out my inner hippie more than a simple, healthy, super-tasty dish. And this Hippie Bowl is just that. I recently dug out a clipping for the Hippie Bowl from a 2015 issue of Rodale’s Organic Life. Of course, I changed it up a little to fit what I had on hand— which goes to show you can be a little flexible with the ingredients. It takes a little preparation time, but it stores well in the refrigerator if you want to prepare it a day ahead.

I made this just for me and it made four tasty lunches. To prepare it as the main course for a family of four or so, you may want to double the recipe. If you’re lucky enough to have leftovers, store the extra in the refrigerator. A zap in the microwave is all you need for a quick lunch.

Ingredients:

1 cup cooked short-grain brown rice
1 cup broccoli florets
1 cup sliced mushrooms of your choice (I used baby portabellos)
1 large carrot
1/2 medium onion, sliced lengthwise
2 Tbsp olive oil
salt and pepper to taste
1/4 cup tahini
2 Tbsp lemon juice
2 tsp tamari, soy sauce, or teriyaki sauce
1 clove garlic, minced
1/4 cup water

Directions:

Preheat oven to 425. In a large bowl, mix broccoli, mushrooms, carrot, and onion with olive oil and salt and pepper until vegetables are well-coated. Place on a parchment-lined baking tray and roast for 20-30 minutes until lightly browned.

While veggies are roasting, whisk remaining ingredients together until smooth.

Stir rice into vegetable mixture and mix in half the tahini sauce. (Reserve the rest to dress a salad or as a dip for raw vegetable sticks. It’s yummy!)

Serve with a few avocado slices or a green salad.

Slow Cooker Chili with Winter Squash

I found this fabulous recipe at the Real Simple website. It has become a real family favorite at our house—comfort food that’s healthy and a real treat on chilly winter nights. You can use sweet potatoes or any winter squash. Our favorite is butternut. Pumpkin is just as good. If you think the addition of cocoa and cinnamon is a little weird, give it a try anyway. They add piquancy without being identifiable.

It only takes twenty or so minutes to put this together. Then you can walk away and forget it. Yield: 4-6 servings.

Ingredients:

1 medium onion, chopped
1 green bell pepper, chopped
4 garlic cloves, chopped
1 tablespoon chili powder
1 tablespoon ground cumin
2 teaspoons unsweetened cocoa powder
1/2(+) teaspoon ground cinnamon
kosher salt and black pepper
1 28-ounce can fire-roasted diced tomatoes or 1 qt home canned tomatoes
15.5-ounce can black beans, rinsed and drained
1 15.5-ounce can kidney beans, rinsed and drained
2 medium sweet potatoes or one butternut squash, peeled and cut into 1⁄2-inch pieces
sour cream, sliced scallions, sliced radishes, and tortilla chips, for serving

Directions:

In a 4- to 6-quart slow cooker, combine all ingredients. Add one cup water.
Cover and cook until the sweet potatoes are tender and the chili has thickened, on low for 6-7 hours or high for 3-4. (Check the last hour of cooking to see if you need to add more water—or tomato juice if you have it.)

Add your favorite toppings: grated cheese, sour cream, green onions and/or crushed tortilla chips.

Cream Curry Casserole

This oldie but goody is so old—it comes from our earliest hippie-ish days—I’ve forgotten its source. I think we may have found it in one of Frances Moore Lappé’s Small Planet books. It has always been a favorite. I’ll be the first to admit, though, that even though its flavor is mild, this one may not go over well with any unadventurous young eaters in your household. Yield: 6-8 servings.

(Note: If you have trouble finding dry milk powder, this ingredient can be omitted.)

Ingredients:

2 cups cooked brown rice
1 can kidney beans, drained and rinsed
2 T butter
1 T arrowroot powder or 2 T flour
2 c milk
¾ c non-fat dry milk powder
2-3 tsp curry powder

¼ c sesame seed
1 onion, diced
2 cloves garlic, minced
2 large carrots, diced
2 small to medium zucchini, diced
1 Tbsp lemon juice
1 Tbsp honey
olive oil for sautéing and oiling casserole dish

Directions:
Mix rice and beans together. Turn into oiled casserole dish.

Make cream sauce of butter, flour, and both milks. (To make cream sauce, melt butter over medium heat in a small saucepan. Whisk in the flour, until smooth—you may need to reduce or remove from heat to get it smooth, then return to heat, gradually whisking in milk. Bring to simmer; cook and stir for 2 minutes or until thickened.)

Sauté veggies and sesame seed until onion is transparent. Add zucchini at the end and cook for one more minute. Stir lemon juice, honey, curry into sauce, then stir into vegetable mixture. Pour over rice and beans.

To make this dish even simpler, mix all ingredients together into a large bowl, then pour the whole thing into baking dish. Bake at 350 for 20-30 minutes.

Meatless Meal Plans, Part I

All sorts of vegetables can be found in tasty, healthy, and meat-free main courses. And unless someone gives you the list of ingredients, you might never know the difference. 

With the potential for meat supplies to be limited and/or see sharp price increases, what better time to give a meatless diet a try? Even if your family is not ready to jump on the meatless wagon, Meatless Mondays offer a perfect opportunity for baby steps. If you’re the chef in your home, I’ll bet you can even introduce a number of plant-based and other meatless main dishes into your menu without anyone even noticing the absence of their meaty entrée. Below are two meatless main dishes for you to try.

This meatless loaf makes one of best ‘meatloaves’ I’ve ever tasted, and I’ve had the best—my mom’s. Whenever I introduce this recipe to a group, they always beg for more. I always make a double batch because it’s so addictive. If you’re lucky enough to have extra, it can be refrigerated or frozen for another delicious meal.

Choose the same go-togethers as you would for a traditional meatloaf. Maybe mashed potatoes, a green or yellow vegetable, and a salad. Since my sister-in-law introduced this one to me, it bears her name.

BECKIE’S SPECIAL K LOAF

(eight servings, approximately 300 calories per serving) 

1 lb cottage cheese

¼ c vegetable oil (can reduce to 2 Tbsp)

1 T soy or tamari sauce

3 eggs, beaten

¼ c finely chopped walnuts or pecans

4 c Special K cereal

1 tsp sage

1 tsp dried rosemary

1 envelope Lipton dry onion soup and dip mix (the only meat-free onion soup mix)

Put all ingredients in a large mixing bowl and mix well. Hands work best for this.

Place mixture in well-greased loaf pan. (Don’t use spray—the loaf will still stick.)

Bake at 350 for 45 minutes.

Cool completely before removing from pan.

Here’s another family favorite we discovered decades ago in Frances Moore Lappé’s Diet for a Small Planet. Rice con Queso is a deceptively simple name for a truly hearty and tasty dish. A green salad and some crunchy nacho chips will round out the meal.

First, prepare three cups of cooked rice. We only use brown rice, but white will do. Hint: Make a big batch of rice the day before. Save three cups, refrigerated, for this dish and freeze the rest, measured for future rice-containing recipes. Be sure to label amount and intended use.

You can used canned or pre-cooked dried beans in this recipe. If you prefer dried, go ahead and cook up a potful. As with rice, you can freeze extra for easy meal prep another day.

Now that it’s time for meal preparation, set the oven for 350.

Oil a casserole dish (8×8 or so).

You can prepare the dish in layers as shown below, or you can do what I do and dump all ingredients into a bowl and mix well.

RICE CON QUESO (gluten free)

(Six servings, approximately 500 calories per serving)

3 c cooked rice

1 15-oz can black beans, drained and rinsed or 1 1/3 cups of cooked dried black beans (1/3 c dry)

3 cloves garlic, minced

1 large onion, well chopped

1 small can green chilies (4 oz)

½ lb ricotta or cottage cheese

¾ lb jack or cheddar cheese, grated

½ cup sharp cheddar cheese, grated

Mix first five ingredients together in mixing bowl.

In the casserole dish, layer half the rice mixture, followed by the cottage cheese, then the ¾ lb grated cheese. Add remaining rice mixture as top layer.

Bake for 30 minutes, sprinkling ½ cup grated cheddar over the top after 25 minutes.

I’ll add more simple meatless recipes in future blog posts. Neither of these recipes is vegan and their reliance on dairy and/or egg products makes them high fat and relatively high in calories, but they are yummy, which makes them a good intro to meatless meals. In future posts, I’ll have some lower calorie and vegan recipes. And they all taste delicious, I promise! So be sure to check back.

Stay tuned for this tasty chili recipe.

And if you have a favorite meatless recipe, send it along in the comments.