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5 healthy

1 hour
vegan
dinners
EmilieEats.com
Thanks so much
Hey, friend! I just want to say thank you for signing up to get
this eBook - Ive worked hard on it and hope you love it. We all
have nights when we just want to prop our feet up and not
cook, but this doesnt mean we still cant eat healthy. These 5
vegan dinners take less than 1 hour to cook, are super healthy,
and taste absolutely delicious! I keep these dinners in my meal
rotation and love to keep the leftovers for lunch the next day.
For more tasty recipes, head on over to my blog Emilie Eats - I
love posting recipes that will help you live a healthier lifestyle. I
hope you love this eBook, and once again - thank YOU!

EmilieEats.com
Recipes
Chickpea Pumpkin Coconut Curry
4

Avocado Pesto Pasta with Roasted Chickpeas


6

Black Bean Sweet Potato Tacos


8

Edamame Vegetable Stir-Fry over Quinoa


10

White Bean Quinoa Kale Stew


12
Chickpea Pumpkin Coconut Curry
This is the most popular recipe on my blog! Its hearty,
satisfying, and perfect for those with gluten or grain allergies.

Yield: 4-6 | Total time: 45 minutes


1 tablespoon olive oil
1 yellow onion, roughly chopped
2 garlic cloves, minced (about 1 teaspoon)
1 cup carrots, chopped
1 cup tomatoes, chopped
1 15-ounce can pumpkin puree
1 15-ounce can chickpeas, drained and rinsed
1 tablespoon curry powder
1/2 teaspoon ground ginger
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon turmeric
1/4 teaspoon cinnamon
1/8 teaspoon cayenne pepper
1 13.5-ounce can coconut milk (light or full-fat will work)
1 cup water
1/2 lime, cut in wedges

1. In a large pot or wok over medium heat, warm oil.


2. Once hot, add the onion. Cook for 3-5 minutes, until onion begins to soften.
Add garlic and cook for 1 more minute.
3. Add the carrots and tomatoes; stir to combine. Add more oil to the pan if nec-
essary. Partially cover the pot; cook for 5-8 minutes, until carrots become slight-
ly tender.
4. Add the pumpkin, chickpeas, curry powder, ginger, salt, pepper, turmeric, cin-
namon, and cayenne pepper. Stir until fully combined.
5. Pour the coconut milk and water into the pot; mix well. Bring to a boil; turn the
heat down to let it simmer for 15-20 minutes, until the carrots are fully tender.
6. Serve over rice, quinoa, buckwheat, or other grain alternative; squeeze a
wedge of lime over each serving.
4
Avocado pesto pasta with
roasted chickpeas
The avocado pesto sauce is creamy and fresh, and the crispy
roasted chickpeas take this pasta dish to the next level!

Yield: 3-4 | Total time: 40 minutes


2 cans chickpeas, drained and rinsed
1 tablespoon + 2 teaspoons olive oil, divided
1 teaspoon garlic powder
1/2 teaspoon onion powder
1 1/2 teaspoons salt, divided
3/4 teaspoon black pepper, divided
12 ounces pasta (gluten-free, if necessary)
2 large avocados, peeled and seeded
2/3 cup fresh basil, packed
1/2 cup spinach, packed (optional)
2 tablespoons walnuts
2 tablespoons fresh lemon juice
2 tablespoons unsweetened almond milk
3 cloves garlic, minced (about 1 1/2 teaspoons)
1 cup cherry tomatoes, chopped in half

1. Preheat the oven to 400F and lightly grease a baking sheet.


2. Pat the chickpeas completely dry; place in a large bowl. Add 2 teaspoons olive
oil, garlic powder, onion powder, 1/2 teaspoon salt, and 1/4 teaspoon pepper.
Mix well until chickpeas are evenly coated.
3. Pour the chickpeas on the baking sheet in a single layer. Bake for 40-45 min-
utes, until the chickpeas are crispy.
4. Cook pasta according to package directions; drain and place back into pot.
5. In a food processor or blender, place avocados, basil, spinach, walnuts, lemon
juice, milk, garlic, 1 teaspoon salt, and 1/2 teaspoon pepper. Blend until smooth.
6. Pour avocado sauce in the pot with the pasta. Add tomatoes and chickpeas;
stir well to combine.

6
black bean sweet potato tacos
These are perfect for Taco Tuesday! Black beans and sweet
potatoes make these super satisfying. Dont forget the guac!

Yield: 4-6| Total time: 50 minutes


2 teaspoons olive oil
1 medium yellow onion, chopped
2 cloves garlic, minced (about 1 teaspoon)
2 teaspoons chili powder
1 teaspoon cumin
1 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon paprika
Pinch of ground cayenne pepper
1 15-ounce can black beans, rinsed and drained
1 14.5-ounce can diced tomatoes
1 pound sweet potatoes, cut into 1/2-inch chunks
1/2 cup corn kernels (preferably organic)
1 cup water
4-6 whole-wheat tortillas
Toppings: guacamole, salsa, cilantro, lime juice

1. In a large pot over medium heat, warm oil.


2. Add onion; cook for 5 minutes, until onion starts to brown. Add garlic; cook for
1 minute. Add chili powder, cumin, salt, pepper, paprika, and cayenne pepper.
Stir to coat the vegetables in the spices; cook for 1 more minute, until fragrant.
3. Add black beans, tomatoes, sweet potato chunks, corn, and water. Turn the
heat to high; bring to a boil.
4. Reduce the heat to low; partially cover the pot and let simmer for 35-40 min-
utes, until the sweet potatoes are tender.
5. Warm tortillas in the microwave. Serve taco filling on tortillas (or on top of
greens). Top with guacamole, salsa, cilantro, lime, or other desired toppings!

8
edamame vegetable stir-fry
over quinoa
A vegetable stir-fry is always my go-to meal when I want
something fast. Edamame and quinoa pack a ton of protein!

Yield: 4 | Total time: 40 minutes


1 tablespoon olive oil, divided
3/4 cup dry quinoa, rinsed
1 teaspoon olive oil
1 medium yellow onion, thinly sliced
3 cloves garlic, minced (about 1 1/2 teaspoons)
1 medium head broccoli, chopped into small florets
2 cups carrots, thinly sliced
1 large green bell pepper, thinly sliced
1 1/4 cup shelled edamame (preferably organic)
1 tablespoon minced garlic
1/4 cup soy sauce or liquid aminos
1 tablespoon maple syrup
1 tablespoon tapioca starch, or cornstarch (preferably organic)
1 teaspoon rice wine vinegar
1 teaspoon sesame oil
Salt and pepper, to taste

1. In a medium pot over medium-low heat, heat 1 teaspoon olive oil. Add quinoa,
stir. Cook for 1-2 minutes, stirring frequently. Add 1 1/2 cups water; bring to a
boil. Turn the heat to low, cover, and cook for 13-15 minutes.
2. In a large skillet or wok over medium heat, heat 2 teaspoons olive oil. Add
onion; cook for 5 minutes, until onion starts to brown. Add garlic; cook for 1-2
more minutes, until fragrant.
3. Add broccoli, carrots, and bell pepper; cook for 13-15 minutes, or until
vegetables are tender. Add edamame. Stir to combine.
4. In a small bowl, mix soy sauce, maple syrup, starch, vinegar, sesame oil, salt,
and pepper. Pour over vegetables; stir, and cook for 5-7 more minutes.
5. Serve vegetables over quinoa.
10
white bean quinoa kale stew
This is the perfect meal to warm you up from the inside out. Full
of protein and veggies, this stew is healthy and comforting.

Yield: 4-6| Total time: 1 hour


1 tablespoon olive oil
1 medium onion, chopped
4 cloves garlic, minced (about 2 teaspoons)
1 cup carrots, chopped
1 cup celery, chopped
1 tablespoon fresh basil, chopped, or 1 teaspoon dried basil
2 teaspoons ground oregano
1 teaspoon ground thyme
1 1/2 teaspoons salt, plus more to taste
1/2 teaspoon pepper, plus more to taste
2 tablespoons tomato paste
1 14.5-ounce can diced tomatoes
2 15-ounce cans white beans, rinsed and drained
5-6 cups water or vegetable broth
1/2 cup dry quinoa
2 cups spinach, chopped

1. In a large pot over medium heat, warm oil.


2. Add onion; cook for 5 minutes, until onion starts to brown. Add garlic; cook for
1 minute.
3. Add carrots and celery; cook for 5-7 minutes, until the vegetables begin to
soften. Add basil, oregano, thyme, salt, pepper, and tomato paste. Stir to coat all
of the vegetables; cook for 3-5 minutes, until fragrant.
4. Add diced tomatoes, white beans, water or broth, and quinoa; stir. Bring to a
boil; cover and cook for 35-40 minutes.
5. When the soup is done, stir in spinach and cook for a couple more minutes to
let it wilt.
6. Adjust seasonings to taste; serve warm.

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