Organizing Your Weekly Plant-Based Meal Plan

Good afternoon friends!

It’s been a minute since I’ve done a food related post here 😱 I’ve been a little caught up in the busyness of school, work, and deciding if I should run the Chicago Marathon or not over the last few weeks. The good news is, I decided to still run the race despite a few weeks of less than ideal training! Those of you who follow me on Instagram already know this!😜 You can’t run you first marathon if you don’t start the race!😉

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During these busy days of marathon training, school, and beyond, it is so important to eat healthy and often. When I get busy or stressed, I tend to under eat, which is the opposite of a lot of people and not ideal for running some serious miles.😩 What has been key for me overcoming this over the last few weeks is planning my meals (especially lunch) ahead of time. It also helps to have most amazing husband, who makes me cashew butter and jam sandwiches on especially busy mornings to bring to school. I’m lucky, what can I say?!😍

Anyway, imagine my excitement when Meghan Harris of White Rabbit Garage Storage, reached out to me to write a guest post here about meal planning. I thought that it was perfect timing, as I am personally working on being better about meal planning!

So, without first ado, here is the first ever guest post on Black Bean Queen! 🙂

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Eating a plant-based diet is not only healthier for you but also makes you feel better and have more energy throughout the day. However, organizing and creating a meal plan to follow can be tedious and daunting. Without a solid plan in place, it is easy to fall back into old habits and to slip up more often than you’d like. Below are 3 tips to help you organize your weekly meal plan and a sample plant-based meal plan for you to try.

Look Through Your Pantry

Go through your pantry, freezer, and refrigerator to get a solid idea of what foods you have to cook with already. Starting with foods you have previously purchased allows you to not only save money, but also time when shopping. You’ll also waste less food.

Going through your pantry will give you a sense for what foods you typically eat and help you remember which ones you didn’t like when you tried them. You will also be able to free up more space and organize the shelves, so you can look through your food storage easier in the future. If you have any food that you don’t like, and it hasn’t yet expired, donate it to your local food pantry.

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Find a Place to Keep Recipes

If you prefer written recipes you will want to find a place in your kitchen that won’t get ruined by spilled oil and is easily within reach. Consider finding recipe organizers at Target or on Amazon.

If you prefer online recipes keep a file on your computer or phone to organize different websites, you have found with recipes. You can use a word doc, detailed Pinterest board, or Google files to do so. Make sure this is accessible from several devices in case one is misplaced or broken.

Choose Meals with Familiar Ingredients

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 Meal planning will help you feel less stressed during the week, so you can avoid spending money on unnecessary food purchases. However, if you are shopping for items you primarily are unfamiliar with you won’t use them either.

If you shop for black beans often, you know when they are a good deal and when you should use a different kind of bean. If you use quinoa often, you know exactly how long to cook it for before it becomes soggy. As you become more comfortable with meal planning, add in 1 or 2 new ingredients each week.

As you work on your weekly meal plan, remember that it’s okay to be flexible and that some meals may go awry. You can always pick yourself up and try again the next day!

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BONUS: Here is a simple work week meal plan for you to try!

Day Breakfast Lunch Dinner
Monday Apple Cinnamon Oatmeal Basic Tofu Stir Fry Cauliflower Fried Rice
Tuesday Vegan Waffles with Blueberry Sauce Creamy One Pot Pasta Pasta Bean Casserole
Wednesday Peanut butter and dark chocolate oatmeal Squacos Greek Goddess Bowl
Thursday Apple Buckwheat Pancakes with Coconut Caramel Apples Tomato and White Bean Salad

 

Black Bean and Quinoa Taco Bowls
Friday Peanut Butter Banana Oatmeal Vegan Macaroni and Cheese Hummus Pizza with Veggies

This post was written by Meghan Harris at White Rabbit Garage Storage. She enjoys hiking, playing card games, and spending time with her family.

What other tips do you have to organize your weekly meal plan?

 

Plants are cool #2: Basic Tofu Stir Fry recipe

Good afternoon! This is the 1st Saturday I have gotten off of work early in months, so I decided it was time to finally share another plant-based recipe! Today I am sharing a staple recipe in my apartment: basic tofu stir fry. My husband and I eat this at least one a week, if not more often 😛 That’s how much we love it! And it’s easy to prepare, easy to customize, and easy to clean-up,

I am sharing this as a part of my new recipe series called “plants are cool”. Because duh, plants are amazing! And because we should all be eating a lot more of them! I’m here to show you that cooking with plants can be cheap, easy, versatile, and fun! I know I am biased because I am plant based…but please be open minded, maybe try a few plant recipes and who, knows?! Maybe you too will agree that plants are cool! 😉

Basic Tofu Stir Fry recipe

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Yield: 2-3 servings

Ingredients

1 bag of frozen stir fry vegetables OR slice up your favorite fresh vegetables (I recommend peppers, broccoli, onion, mushroom, carrots, celery, and baby corn)

Organic extra or super firm tofu (I recommend Trader Joe’s or 365 by Whole Foods)

Grapeseed or Avocado Oil (for sautéing) 

1 cup rice or grains of your choice (I used 365 by Whole Foods Organic Super Grains, but other options I’ve used include brown rice, jasmine rice, and quinoa)

Dried ginger (we never measure :P, but I’d put at least a teaspoon or two)

Tamari sauce to taste (at least a tablespoon)

Optional: red pepper flakes, pumpkin seeds, sunflower seeds, and/or nutritional yeast. 

1. Measure and rinse your grain of choice in a mesh sieve.

2. After rinsing, prepare your grain of choice according to the package directions.

3. Chop the vegetables if you aren’t using frozen.

4. Press your tofu. We invested in a tofu press because it significantly cuts down on the time of the recipe.  (Here’s some methods to press tofu if you don’t have a press).

5. After pressing your tofu, slice into bite-sized cubes.

6. Add the Grapeseed or Avocado oil to a sauté pan or a Wok and then add the cubed tofu.

7. Sauté the tofu on medium- high for about 5-10 minutes or until the cubes start to brown.

8. Add the fresh, sliced veggies or the frozen stir fry veggies and continue to sauté until everything is cooked thoroughly .

8. Check the grains and if they are cooked, turn off of the stove top and fluff them.

10. Once the tofu stir fry is cooked throughly, serve atop the cooked grains and add your desired mix-ins. My favorite mix in is pumpkin seeds and my husband loves red pepper flakes.  🙂

If you make my basic tofu stir fry recipe, I’d love to see your creation! E-mail me or share on social media ( InstagramFacebook, or Twitter), but make sure to tag me! I’d be happy to feature your version of basic tofu stir fry on my social media channels!

 

Plants are cool #1: “Squacos” recipe

Good afternoon! 🙂 As promised many, many months ago, I am finally sharing my butternut squash taco recipe, AKA “squacos”!🌮 I am sharing this as a part of my new recipe series called “plants are cool”. Because duh, plants are amazing! And because we should all be eating a lot more of them! I’m here to show you that cooking with plants can be cheap, easy, versatile, and fun! I know I am biased because I am plant based…but please be open minded, maybe try a few plant recipes this month, and who, knows?! Maybe you too will agree that plants are cool! 😉

Of course, today’s recipe has black beans, because I have not been living up to my namesake!😱 This is a very basic recipe that lends itself to dressing up with different toppings and serving options, because that is half the fun with taco recipes! So, without further ado let’s make some “squacos”! 😋

“Squacos”

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Yield: 2-3 servings

Ingredients

1 bag of frozen butternut squash or 1 whole butternut squash

Grapeseed or Avocado Oil (for sautéing) 

1 cup rice or grains of your choice (I used 365 by Whole Foods Organic Super Grains, but other options I’ve used include brown rice, jasmine rice, and quinoa)

1 can of black beans drained and rinsed

Cumin (we never measure :P, but I’d put at least a teaspoon or two)

Cinnamon

Himalayan sea salt (to taste)

Optional: avocado, tomato, cilantro, shredded lettuce, red pepper flakes, salsa, pico de gallo, guacamole, cheese (regular or non-dairy), and/or sour cream (if you aren’t vegan)

1. Measure and rinse your grain of choice in a mesh sieve.

2. After rinsing, prepare your grain of choice according to the package directions.

3. Chop the butternut squash if you aren’t using frozen.

4. Add the Grapeseed or Avocado oil to a sauté pan and add the chopped fresh or the chopped frozen butternut squash.

5. Sauté the butternut squash on medium high for about 5 minutes or until warmed.

6. Add the cinnamon and cumin to the butternut squash and make sure everything gets thoroughly mixed.

7. Add the drained and rinsed black beans to the butternut squash mixture.

8. Check the grains and if they are cooked, turn off of the stove top and fluff them.

9. Sauté the black bean and butternut squash mixture for another couple of minutes.

10. Serve on tortillas or make a taco bowl. Be sure to add in any of the fun extras listed above! The optional mix-ins add flavor and depth if you eat these on a weekly basis like my husband and I do! My personal favorite is making a taco bowl with salsa and other veggies and then using tortilla chips as scoops. 🙂

If you make “squacos”, I’d love to see your creations! E-mail me or share on social media ( InstagramFacebook, or Twitter), but make sure to tag me! I’d be happy to feature your version of “squacos” on my social media channels!

Half Marathon Training Week #3: Monday August 28th- Sunday September 3rd.

Good evening friends! I hope you all had a great, long Labor Day weekend full of food, family, and friends! I can’t believe how fast this weekend flew by. 😱

My husband and I stayed busy the whole weekend, so that’s why it went quickly! On Saturday, his high school students had a cross country meet, Saturday night we went out for dinner, Sunday we drove to Wisconsin to visit my sister-in-law, and today we drove back, cleaned, and got groceries. I fit in as many runs as I could this week and weekend, but it could have been better. I’m still working on getting more sleep. :/ I’m pledging to make week #4 better for sleep and training!

Sometimes, though, all you need is an extra rest day, vegetarian treats, an impromptu road trip, wine, and some sangria to recharge after a rough week. 😉 Life isn’t all about following your training plan to a “T” and eating healthy- life is about balance! This weekend I decided to indulge a bit and go with the flow and it was 100% worth it! 🙂

Monday August 28th: REST DAY.

Tuesday August 29th: Started the morning with this delicious breakfast before work. It is old fashioned oats topped with berries, cinnamon, and Nature’s Path Organic Sunrise Crunchy Vanilla Cereal.

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Then after work, I ran 2 miles at 6:53 pace. I got home from work late and ran at night, so that’s why this run was short. I followed my run with some light stretching.

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Wednesday August 30th: REST DAY

Thursday August 31st: Ran 4.3 miles after work at 7:38 pace as the sun was setting. It was extremely windy, but it felt good to get out there. The beautiful city and lake views were an added bonus!

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Friday September 1st: REST DAY. This was an unplanned rest day, but was very wiped out from my lack of sleep over the entire week. My husband encouraged me to take the extra rest day. Plus, I knew I was getting up at 6 am on Saturday for the cross country meet. I learned this week that I do not function well on 5-6 hours of sleep per night. 😂 I have no idea how I functioned on so little sleep most of college! This girl does best on 7 or more hours of sleep. 😛

Saturday September 2nd: 4-5 miles throughout the day/in between high school cross country races. It was so fun to be on the other side of a cross country meet. I definitely felt nostalgic for high school and college cross country meets on Saturday. I can’t wait to help out at more meets and see my husband’s team grow this season! 🙂

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The meet was pretty long and we did not get home until almost 4 pm. :/ My husband and I were wiped out, so we got some chai lattes and rested. It was nice! Then we went out for salad, veggie pizza, and red wine at Calo Ristorante. That is the classic combo if you know my husband and I! We love going out for pizza- I’d saying we go out for pizza once a month! It is Chicago, after all, and there are so many tasty options. Maybe one day I’ll list and review all the pizza places we’ve been to! Today is not the day for that, though. 😛

Sunday September 3rd: REST/CROSS TRAIN DAY. My husband and I traveled to Wisconsin to visit my sister- in-law. She took us to an awesome taco place- BelAir Cantina Madison. My sister-in-law and I got the roasted veggie and kale tacos. I also got white peach sangria! 😛 My husband got the veggurito bowl and a margarita.

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I highly recommend BelAir if you ever find yourself in Wisconsin (they have locations in Milwaukee and Madison). It is an excellent option for vegan/vegetarian tacos! 

That’s it for my half-marathon training week #3 recap. I hope you all have a good night! 🙂

What was your favorite thing you did over the weekend/ Labor Day (if you live in the United States)?! My favorite part of the weekend was eating those roasted veggie and kale tacos (pictured above).

Half Marathon Training Week #2 (12 weeks until the race!): Monday August 21st- Sunday August 27th.

Good evening! I hope all of you had a fantastic weekend full of fun, exercise, food, and time to relax! 🙂 My weekend was pretty low key, but it was just what I needed.

The week of training didn’t not go quite as expected, but I will just roll with it. My mileage was pretty low, but it’s better for me to ease into training with my history of injury. Plus, until these last two weeks I was not running much. My goal is to run 20 miles per week next week and continue to bring down my running pace. Slow, but steady wins the race for this previously injured girl! I have some time goals for my half marathon (1:30), but when all is said and done I just want to toe the line healthy. 🙂 So, now let’s recap this last week of training with some random pictures and thoughts from the week for good measure. 😛

Monday August 21st: REST DAY. My coworkers and I watched solar eclipse in the middle of the work day, so that was cool. It was definitely weird wearing solar eclipse glasses over my regular glasses, but I had to protect my eyes! See below for a cool picture my dad took of the eclipse. I didn’t try to take any pictures because we didn’t get the best views of the eclipse in the city.

Tuesday August 22nd: REST DAY

Wednesday August 23rd: 3 miles at 7:35 pace after work. Felt strong, despite the lack of sleep early in the week. I got an amazing view of the sunset on this run too. 🌞

 

After the run, my amazing husband made us chickpea stir fry and it was delicious. It’s one of our staples during the work week, so maybe I will share the recipe here one of these days.

Thursday August 24th: REST DAY

Friday August 25th: 3 miles at 7:52 pace after work. I felt really sluggish on this run. The lack of sleep during the work week probably caught up to me. I definately need to prioritize sleep as my training ramps up. Im not doing the greatest with this, as it’s already past midnight as I write this post. 😛

 

Saturday August 26th: Hips of death circuit” for hip/glute/ core strength. This is a circuit my husband does with his high school cross country/track athletes. I’d share it here, but it’s hard to explain all the moves in writing. It’s a lot of body weight moves, so it’s nice when I don’t feel like going to the gym or have access to a gym. Each week I aim to do AT LEAST one day of glute/hip/core strength due to my injury history.

I also enjoyed this delicious bowl of berry, cinnamon, and raw hemp seed oatmeal prior to my workout.

Sunday August 27th: Solid 5 mile run at 7:34 pace with my husband. He was definitely thrilled to take the photo of me running below. 😂 After the run, I did some stretching, but I need to be much better about stretching this week.

 I hope you all have a good night! Also, if any of you are on Instagram I just got an one for this blog! My handle is @blackbeanqueen. Follow me if you want you midweek training updates or to see random food pictures! 😜

How was your weekend? What are your exercise and running goals for next week?

Tasty Tuesday #7: Tempeh and Black Bean Taco Bowls

Good morning! I hope all of you are having a wonderful morning and a great week. 🙂 It’s hot here in the windy city, so I got my run in early this morning. I am so happy I did, even though I have the day off work, because holy cow it’s getting humid! I had another good run this morning of 3 miles at 7:35 pace.  🙂 I have a ways to go before getting to where I was before my injury, but I am starting to feel more like my old self. I still have to build up my mileage slowly and continue my PT exercises, but at least my run pace is starting to come down as I get back into shape!

Now, for the real reason I am here…Tasty Tuesday! This week’s Tasty Tuesday is a taco recipe because I am a little too excited about Taco Tuesday! I know, I know I already shared a taco recipe with all of you last week….BUT tacos are so tasty and this recipe is different! I love both recipes, but these tacos are a little more filling than the black bean and quinoa ones from last week. Plus, I absolutely love meals in a bowl and anything that is made with black beans, if you guys could not tell. 😛 These tempeh and black bean taco bowls are tasty, filling, full of protein, healthy, and last, but not least they are vegan. Bonus points for how quick they are to make! So do yourself a favor and make tacos tonight! I do have to confess that I made these last night…I could not wait for taco Tuesday! haha. I really want to make them again tonight because they are so delicious…. Without further ado here is the recipe! 🙂

Tempeh and Black Bean Taco Bowls

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Yield: 2-3 servings

Ingredients

1 packet taco seasoning (I used mild, but if you like things spicy I’d use medium or hot) 

1 cup rice of your choice (I used Jasmine rice)

1 package of tempeh (I used Lightlife original)

1 can of black beans drained and rinsed

1 cup of frozen peppers

canola oil (as needed)

Optional: red pepper flakes, salsa, pico de gallo, tortilla chips

1. Prepare the rice according to the directions on the package.

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2. Mix the packet of taco seasoning with water, according to the package directions. Set aside.

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3. Cut the tempeh into bite sized pieces.

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4. Let the tempeh marinate in the taco seasoning mixture for 5-10 minutes.

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5. Sauté the tempeh in canola oil and spoon some of the taco seasoning mixture into the frying pan for added flavor. Fry until the tempeh starts to brown ( ~ 10 minutes).

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6.  In the meantime, sauté the peppers in canola oil. Add the drained and rinsed black beans once the peppers are almost fully cooked (~10 minutes.). Optional: for more flavor add some of the taco seasoning mixture to the pepper and black beans too.

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7. Once everything is fully cooked, serve! Spoon the rice into bowls, add the tempeh, black bean/ pepper mixture, and any desired toppings (salsa,red pepper flakes, pico de gallo, etc). Mix it all together! If bowls aren’t your thing, serve in a warm tortilla! YUM!! 🙂

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I hope all of you have a great day and more importantly, a happy Taco Tuesday (am I the only one who thinks of the Lego movie?)!

Today’s question: Any fun plans this week or weekend? I’m going to Lollapalooza this weekend and I cannot wait! 🙂

Black Bean and Quinoa Taco Bowls

Good evening friends! Here in the windy city, the weather is dreadful. :/ I even got poured on my way home from work. 😦 I hope all of you are experiencing better weather, though! I thought sharing a new recipe would be just the the thing to brighten up this dreary evening. It is a black bean recipe (of course)! With a blog called Black Bean Queen, I really have not been living up to my name. 😛 This recipe makes up for my lack of black bean recipe posts, I promise!

Last night after work was one of those nights where my boyfriend and I were lazy, indecisive, and hungry.  I asked my boyfriend: “What do you want to make for dinner?”  He said: “I don’t know, what do you want to make?” Then I said “I asked you first…” Then he said “Maybe we should go out to eat”. Me: “No, we have plenty of food here and we need to save our money…” I could not take our indecisiveness any longer. I’m sure we are not the only ones!! After along day of work or class,  I often wish I could snap my fingers and have a tasty and nourishing meal appear. Last night, I took that as a challenge to make something new, fast, and simple.

I had a serious taco craving last night, so I looked around the apartment for random taco-like ingredients. This recipe is a random assortment of ingredients that, luckily, came together really nicely. These black bean and quinoa taco bowls are quick to make, simple, nourishing, and delicious. Honestly, they were the bomb.com!  My boyfriend LOVED them! He even said to me “I think these might become a regular in our meal rotation now!” I hope all of you like them too! 🙂

Black Bean and Quinoa Taco Bowls

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Yield: 2-3 servings (2 if you live with a very hungry runner  or 2 😉 )

Ingredients

1 cup of quinoa & 2 cups of water

~1 Tablespoon canola oil

1 cup frozen peppers

1 can of black beans, drained and rinsed

1 packet of taco seasoning ( I used mild)

Optional: red pepper flakes and salsa

1. Measure and rinse the quinoa with a mesh sieve. Do not skip the rinsing step as quinoa is coated in a bitter substance called saponin.

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2. Bring the rinsed quinoa to a boil and then turn the heat down to a simmer. Cook until all the water is absorbed and white rings are visible within the quinoa, this will be approximately 15-20 minutes.

3. Put ~1 Tablespoon of canola oil into a separate saucepan and start sautéing the frozen peppers. Once the peppers are nearly cooked, add the canned of black beans and cook for another three or so minutes.

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4. Prepare the taco seasoning  as indicated on the packet (usually you just add some water and mix). Add 0.5- 1 whole packet of taco seasoning to the quinoa, once all the water has been absorbed. (I only added half of the taco packet). Let simmer for another 2-3 minutes.

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5. Serve and Eat!

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My boyfriend added red pepper flakes to his to make them spicier (I am a wimp and only like mild taco seasoning :P). I topped my bowl with salsa and it was amazing!

I am sure they would be wonderful in a whole wheat tortilla or eaten as a “dip” with tortilla chips acting as scoops. The toppings and ways to eat these bowls are endless! 🙂

Have a wonderful evening friends! Fingers crossed that tomorrow is my very last Physical Therapy appointment, so I can say I am officially over my injury!

What is your favorite quick, healthy, and easy weeknight dinner lately? I’d have to say ginger and soy tofu stir fry is my favorite, but these black bean and quinoa taco bowls may be serious contenders! 🙂

A cold day calls for some warm minestrone soup

Hello guys! Happy November…well, I guess it’s almost December. I can’t believe it’s almost Thanksgiving and the end of the semester. I promise I have not forgotten this blog. Neglected, yes. Forgotten, no! I know it’s always the same story, but life really got in the way for the last 1.5 months and I am very sorry. 😦

My life has gone through some changes since I last blogged. Telling you guys about them will be a tale for another time. Promise! Once I get it all figured out, of course. I assure you guys, though, that the changes do not have to do with the blog, being vegetarian, or my boyfriend. I plan to continue to blog here as a space to share vegetarian recipes/insight, anything running related, and random ramblings about my life. I am still a vegetarian! Also, do not worry my boyfriend of 5.5 years and I are very much in love and going strong! 🙂

Anyway, I remembered in a previous post that I promised that I would share my favorite Minestrone recipe with you guys. Well, over a month and several batches of minestrone later, I finally remembered! Nothing warms me up or gives me strength on a chilly autumn or winter day like homemade minestrone. I’ve been craving soup after this unusually cold week (on Tuesday with the wind chill it felt like -4 degrees outside!)

Minestrone is very easy to make and relatively inexpensive! This recipe is adapted from Mighty Minestrone on pages 128-129 of The Teen’s Vegetarian Cookbook by Judy Krizmanic.

Minestrone

Yield: 4-6 servings

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ingredients:

1/4 teaspoon garlic powder or 2 cloves of garlic

2-3 stalks of washed and chopped celery

28 ounce can of diced and peeled tomatoes (fire roasted tomatoes work nicely too)

6 cups of water

1 teaspoon oregano

2 bay leaves

2 teaspoons of basil

1 package of frozen vegetables  (16 ounces)

1 can of kidney or garbanzo beans, rinsed, and drained

0.5-1 package of whole wheat elbow or spiral pasta (16 ounces)

salt to taste

1. In a large pot mix together the canned tomatoes, 6 cups of water, 2-3 stalks of celery, and all the spices (including the garlic if you use cloves instead of garlic powder) . Bring to a boil uncovered.

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2. Once the mixture boils reduce the heat to a simmer, cover, and simmer for about 30 minutes.

3. After 30 minutes add the frozen veggies, kidney beans, and pasta to the large pot. Cook for 20-30 more minutes. Add salt if desired.

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4. Serve. For leftovers, put the uneaten Minestrone into shallow Tupperware containers and refrigerate promptly. Enjoy, a cold day calls for some warm minestrone soup! 🙂

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What is your favorite soup to make when the weather turns cold? Although, I admit I make soup in the summer sometimes and maybe I’m not the only one…Also, is there a soup you’ve always wanted to make, but have not yet?

Rice, veggie, and bean bowls & Monday motivation

Hello friends, I’m back! I hope you all had a lovely labor day, week, and weekend. Sorry for the 1.5 week hiatus- school, studying, and more hours than I anticipated at my part time job have been keeping me busy, but regardless that’s no excuse. I’ll TRY to update this blog at least once a week from now on! 🙂

Today, I wanted to share my  go-to quick week night dinner (or lunch) recipes. As many vegetarians already know, convenience food is OFTEN tailored to meat eaters. And yes, I know this is not completely true as there are veggie burgers, chickenless nuggets, faux hot dogs, and microwave vegetarian meals. Yet, just like their meat counterparts, vegetarian convenience food CAN high in sodium, calories, fat, and somewhat low in nutrients. Also, vegetarian microwave or convenience meals tend to be pricier than meat based convenience meals. So what’s a hungry vegetarian student who is trying to balance a part time job, attend class, be a part of school activities, and study all the bones in the human body to do? Okay, okay that last part about the human bones is specific to my nutrition course work, but you all get the picture. 😛

During the week busy and hungry vegetarian students need nutrient dense, healthy, quick, and budget friendly options for dinner so they do not turn to veggie convenience food all the time. Considering black beans are one of my favorite foods I hope it comes as no surprise that I used black beans in this recipe I am sharing with all of you. You could definitely use other types of beans you just may need to use different spices than I used then.

Now as a forewarning, the following recipe I am sharing is not super glamorous and may even be bland in some of your options. I personally love turmeric and garlic powder together, but feel free to substitute any spices you’d like. As a side note, toping with salsa and/or using cilantro are also both wonderful additions to this recipe! Benefits of this recipe: It is quick to prepare, easy to make for yourself or a few people, a complete protein, high in fiber, and the vitamin C in the peppers should help you absorb the plant based iron in the black beans more efficiently.

Rice, veggie, and bean bowls

ingredients:

1/3-1/2 can of black beans (or any canned beans you like)

1/2 cup-3/4 cup frozen sweet peppers or frozen mixed veggies

1/2 cup jasmine rice (or any kind of rice)

turmeric & garlic powder (or any herbs or spices you want)

optional: whole wheat wraps

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1. Rinse the jasmine rice using a mesh sieve. Then, cook the rice according the package directions.

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2.  While the rice is cooking, microwave the desired amount of peppers or mixed veggies with a tablespoon of water and covered with plastic wrap or using a covered microwave safe dish.

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3. Also while the rice is cooking, rinse the 1/3 can- 1.2 can of black beans and then cook in the microwave for approximately 3 minutes or on the stovetop, also covered. Store the remaining black beans in an airtight container in the refrigerator.

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4. Once everything is thoroughly heated/cooked mix the rice, black beans, and veggies together in a bowl.

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5.  Add the turmeric and garlic or any spices you want. Sometimes I also eat this mixture in a whole wheat wrap topped with salsa for a bit of a heartier meal. Both the bowl and wrap are delicious and quick options so give them a try! 🙂

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P.S. Here’s some very late Monday motivation. Use it to motivate you for tomorrow morning’s run (or tonight for those of you who are evening/night runners). I went on a lovely run this morning and while it was extremely hard to get out of bed early after working Sunday night I was so glad I did! I’ve been trying to keep up with morning runs so I do not use work or studying as excuses to prevent me from running later in the day.

I  got up, ran, and finished all before 8 am and  had plenty of time to eat and shower before for my 45 minute commute to my 11 am class! I love how morning runs make me feel, what about you guys? Today’s motivation is one of those “reasons why I run posts” and this one seemed especially fitting.  🙂

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What is your go-to quick and easy vegetarian weekday meal (or meatless Monday meal for those non vegetarians out there)?

Tasty Tuesday #5: Pasta Bean Casserole

Good evening friends! Sorry I have been MIA for a while. It’s been a little crazy on my end as I just got a part time job (after a month of searching, yay!). I had orientation for my part time job on Friday and my first day of work was today. I am a cashier at a local grocery store and wow today was crazy! I learned so much in one shift and definitely have room to improve. I hope to do a better job tomorrow, though, and I’m sure the first day is the hardest just like anything in life. Also, my nutrition classes begin next Monday already… Where has summer gone?!

Anyway, today I wanted to share with all of you a recipe that my boyfriend’s mom sent us. She found it in a vegetarian cookbook, but I am not sure what it is called. We made several changes to the original. If any of you want to know where the original recipe came from I can ask her, just comment below that you want the original. This recipe is delicious, healthy, not too spicy (can be adjusted though), quick, and filling. My boyfriend basically cooked the entire batch tonight as I was resting after my first work shift. I really have a keeper- he’s sweet, eats vegetarian food with me, and can cook! 😛 I’m a lucky girl. 🙂

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Pasta bean casserole

yield: 4-5 generous servings

ingredients:

2 tablespoons vegetable or olive oil

1/2 bag frozen sweet peppers OR 1/2-1 whole chopped sweet or green pepper

1 14.5 oz can of diced tomatoes (undrained)

1 14 oz can tomato sauce

1.5-2 teaspoons chili powder

1/2 teaspoon garlic powder

1/8 teaspoon ground red pepper

1 box of your favorite pasta (we typically use bowtie or wagon wheel)

1 can kidney beans (drained and rinsed)

1. In a medium or large saucepan heat the 2 tablespoons oil on medium high. Add the peppers and cook until they are tender (about 3 minutes).

2. Stir in the chili powder and cook for 1 minute.

3. Add the tomatoes, tomato sauce, garlic powder, and red pepper. Bring the mixture to a boil and then reduce the heat to low. Let it simmer uncovered for about 15 minutes. Be sure to stir the mixture often.

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4. In another smaller saucepan cook the pasta according to the directions on the box or package.

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5. Once the pasta is cooked stir it into the tomato mixture.

6. Add the kidney beans to the tomato-pasta mixture and cook until the beans are thoroughly heated. Serve the casserole!

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What is your favorite vegetarian Mexican style food? I’m looking for more vegetarian Mexican style recipes to try so please share ideas with me here if you have any. Have a great night everyone! 🙂