Easy Plant Based Meals To Make At Home

There has no doubt been an increase in home cooking due to the recent global pandemic. Last minute take out runs and meals in front of the computer have been replaced by more family time in the kitchen and meals around the dining table.

However, thinking of what to eat day after day can feel overwhelming. This is why we reached out to our Ayurveda and Yoga community for some of their favorite easy plant based meals to make at home.

 

Dhadood's Carrot Ginger Soup
Makes 4 servings

By Katie O'Connell, Ayurvedic Health Practitioner, Yoga Instructor and Founder of Dragonfly Yoga Barn

Ingredients:

  • 3 Tbsp olive oil
  • 1 medium onion, chopped
  • 4 cloves garlic, chopped
  • 1 Tbsp ginger, chopped
  • 1 lb carrots, shredded
  • 1 orange, peeled and chopped
  • 1 tsp "Better than Bouillon" vegetable base
  • 2 cups water
  • Salt and pepper to taste

Instructions:

  1. Sauté onion, garlic and ginger in olive oil  (5-10 minutes).
  2. Add carrots, orange, vegetable base, water, salt and pepper.
  3. Let simmer for 40 minutes, stirring occasionally.
  4. Let stand for several hours (suggestion to deepen flavors).
  5. Blend in small batches.
  6. After reheating, add more water slowly to bring to desired consistency. 

Adzuki Bean Burgers (V, GF)
Makes 6 large patties

By Pooja, Ayurvedic Counselor and Founder of Honey, Ghee and Tea

Ingredients:

  • 2 1/2 cups adzuki beans, soaked for at least 3 hours
  • 3/4 cup oat flour
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup onion, diced
  • 1 tsp fresh garlic, minced
  • 1/2 cup carrot, peeled and shredded
  • 1 tsp ground white pepper (can substitute black pepper)
  • 1 tsp cumin powder
  • 1 tsp dry thyme
  • 1/2 tsp coriander powder
  • 1/4 tsp cinnamon powder
  • 1/4 tsp clove powder
  • 1/4 tsp turmeric powder
  • 1 tsp salt or per taste
  • Oil to brush before baking

Instructions:

  1. Rinse Adzuki beans. Place in the Instant Pot with 2 1/2 cups of water and cook on high pressure x 16 mins, natural pressure release.**
  2. Preheat oven to 350F.
  3. In a large bowl, add drained cooked adzuki beans and roughly mash with hands.
  4. Then add in remaining ingredients except oil and combine well.
  5. Equally divide mixture into 6 parts and form patties with hands. May need to lightly oil hands.
  6. Place on greased baking tray and brush the top of each patty with more oil.
  7. Place in oven to bake for 28-30 minutes.
  8. Remove from oven and then sauté in 1/2 tsp oil on the stovetop to make crispier or eat as is with your favorite bread, toppings, and condiments!

**Stove Top Adzuki Bean cooking instructions: Rinse Adzuki beans and place in a large pot with 8 cups of water. Bring to a boil. Once boiling, lower heat to bring to a simmer, cover pot, and allow to cook for 45-50 minutes stirring occasionally.

Arroz sin Pollo

By Kimberly Washington M.S., RYT, Certified Yoga Teacher, Ayurvedic Lifestyle Consultant and Founder of Yoga by Kimberly

Ingredients:

  • 2 Tbs. Olive oil
  • 1/2 Onion (small)
  • 4-5 Garlic cloves, chopped
  • Salt and pepper
  • 1 Goya Sazón packet
  • 1 (15oz.) can diced tomatoes with juice
  • ½ Red bell pepper seeded and chopped
  • 2 large carrots peeled and cut 1/ inch thick
  • ½ pounds fresh green beans trimmed and cut in half
  • 1 (15oz.) can of chickpeas drained and rinsed
  • ½ cup frozen peas (un-thawed)
  • 1 cup white long-grain rice
  • *Sliced Scallions, fresh cilantro, and halved green olives as an optional garnish

Instructions:

  1. Heat the olive oil in a skillet over medium- high heat until shimmering. Brown the onion and carrots for about 5 minutes, then add garlic and seasonings and continue to cook until fragrant about 1 minute.
  2. Transfer onion mixture to a slow cooker and add all remaining ingredients except rice and peas.
  3. Set crock pot to high 4 hours.
  4. At the last hour, working quickly, stir the rice and peas into the pot and continue cooking until rice is done, about 30-40 minutes.
  5. Season with salt and pepper to taste.

*Top with optional garnish and served with warmed tortillas*

Baked Beet Root
Serves 2

By Dr. Michael Bittner E-RYT700, Ayurvedic Practitioner, Yoga/Feng Shui/Qigong Teacher and Co-Founder of The ZenSpot Institute

Check out the instructional video on how to make this dish here.

Ingredients:

  • 1 large red beet
  • Fresh thyme (6 -10 individual sprigs)
  • Coconut or olive oil (1/8 cup max)
  • Himalayan Salt
  • Pepper

Instructions:

  1. Preheat oven to 400 degrees
  2. Place baking sheet in pan and coat with coconut or olive oil
  3. Wash the beet
  4. Trim away leaves and slice off top and bottom to create flat surface.
  5. Peel the beet.
  6. Square the beet by slicing off edges.
  7. Begin to cut ¼” sections, and then again, eventually cubing all pieces.
  8. Place cubes in bowl and drizzle with coconut or olive oil
  9. Strip thyme from stem, chop coarsely, and sprinkle over the beet cubes.
  10. Add salt and pepper to taste (not too much)
  11. Mix all together.
  12. Empty the beet onto the baking sheet, spreading out the cubes.
  13. Cook for 10 – 12 minutes
  14. Remove from oven and serve with basmati rice.

Kitchiri/Kichidi (spiced rice and lentil porridge)
Makes 4 servings  

By the Lotus Blooming Herbs Kitchen

Ingredients:

  • 1 cup split moong dal
  • 1 cup white basmati rice
  • 6 cups water
  • 1 Tbsp ghee or coconut oil
  • 1 inch fresh ginger, chopped or grated
  • 1/4-1/2 tsp Himalayan sea salt
  • 1/2 tsp coriander powder
  • 1/2 tsp cumin powder
  • 1/2 tsp cumin seeds
  • 1/2 tsp black cumin seeds
  • 1/2 tsp mustard seeds
  • 1/2 tsp turmeric powder
  • Pinch hing (asafoetida)
  • 2 cups assorted vegetables (ie. carrots, zucchini, mustard greens, dandelion greens, asparagus, sweet potato, kale, spinach)
  • Chopped cilantro to garnish (optional)
  • Yogurt to garnish (optional)

Instructions:

  1. Rinse moong dal under cool water. Set aside.
  2. Rinse rice 4-5 times under cool water. Set aside.
  3. Heat up ghee in a pot on medium-low heat. Add all spices, but not salt. Sauté on medium-low until seeds start popping.
  4. Add dal and rice and stir to coat in spices.
  5. Add water, bring to a boil, lower heat and simmer for about 20 minutes.
  6. Add vegetables and cook for 10 minutes longer.
  7. Add salt to taste.
  8. Serve with chopped cilantro and yogurt if desired.

*All the spices can be adjusted to taste. This version uses larger quantities of spices. Feel free to use less and add more as desired.

Want more recipes? 

For more healthy meal inspiration, click here to check out the other delicious recipes on our blog!