5 Plant Based Meals

1. Chickpea and Vegetable Stir-Fry:
   • Ingredients:
     • Chickpeas (canned or cooked)
     • Mixed vegetables (broccoli, bell peppers, carrots, snap peas)
     • Soy sauce or tamari
     • Garlic and ginger (minced)
     • Sesame oil
     • Brown rice or quinoa (optional)
   • Instructions:
     • Stir-fry chickpeas and vegetables in sesame oil.
     • Add minced garlic and ginger.
     • Pour soy sauce or tamari for flavor.
     • Serve over brown rice or quinoa.
2. Sweet Potato and Black Bean Burritos:
   • Ingredients:
     • Sweet potatoes (roasted or boiled)
     • Black beans (canned)
     • Whole wheat or corn tortillas
     • Avocado slices
     • Salsa
     • Cilantro (optional)
   • Instructions:
     • Mash sweet potatoes and black beans.
     • Fill tortillas with the mixture.
     • Top with avocado slices, salsa, and cilantro.
3. Quinoa Salad with Mixed Vegetables:
   • Ingredients:
     • Quinoa (cooked)
     • Cherry tomatoes
     • Cucumber
     • Red onion
     • Kalamata olives
     • Olive oil and lemon dressing
   • Instructions:
     • Mix cooked quinoa with chopped vegetables.
     • Toss with olive oil and lemon dressing.
     • Chill before serving.
4. Lentil and Vegetable Curry:
   • Ingredients:
     • Lentils (red or green, cooked)
     • Mixed vegetables (e.g., cauliflower, carrots, peas)
     • Coconut milk
     • Curry spices (turmeric, cumin, coriander)
     • Garlic and ginger paste
   • Instructions:
     • Sauté garlic and ginger paste in a pan.
     • Add mixed vegetables and cook until tender.
     • Stir in cooked lentils, coconut milk, and curry spices.
5. Portobello Mushroom Burgers:
   • Ingredients:
     • Portobello mushroom caps
     • Whole grain burger buns
     • Spinach or lettuce leaves
     • Tomato slices
     • Red onion rings
     • Hummus or avocado spread
   • Instructions:
     • Grill or roast portobello mushroom caps.
     • Assemble burgers with buns, mushroom caps, veggies, and spread.

These plant-based meals are not only delicious but also provide a variety of nutrients. Feel free to customize them based on your preferences and dietary needs.