Vegan Meal Plans for Spring and Summer
By Cathleen Woods
Copyright 2011-2012 Cathleen Woods
Smashwords Edition
Introduction
Welcome!
Whether you are brand new to the vegan lifestyle, settling into it, or a veteran, it can be hard to figure out how to design a meal plan that is nutritious, filling, and still absolutely delicious. Sometimes I find myself in the kitchen with three or four cookbooks open to put together one meal. Not only does that take up too much space, but it gets confusing and it's hard to do every night of the week.
Enter my month's worth of meal plans!
These vegan dinner plans are perfect for busy families on the go who simply don't have time to design a healthy vegan meal plan on their own. Each meal is designed for a family of four, but can easily be halved, doubled, tripled, or quadrupled for smaller or larger families. Often you can make a double or triple batch of something and divide it into containers for lunches or dinners later in the week.
I've always heard that if you can master 10 meals, you can successfully intertwine them amongst each other to create dinners anytime you want. My hope is that after using this meal plan, you will have a good idea of how to create and balance a vegan meal by yourself.
This booklet include meal plans, recipes, pictures, weekly grocery lists, and nutritional information for each meal. I want this to be a good indication of what real vegans eat. Nothing is super fancy or difficult to make, and everything can be made by even the busiest people, within an hour. There are a few ingredients that would be foreign to a new vegan, and I try to explain those in depth to make it easy to understand, as well as provide ideas on where to find those ingredients.
You can make these recipes in any order you choose. Each week I've designed them to use similar ingredients throughout the week to minimize the food you need to buy weekly.
In the pursuit of making these menus easy and accessible, each week I have one really quick (under 20 minutes of preparation and cooking combined) meal for that crazy night when you have no time to do anything. Feel free to move that meal around to the day of the week that gives you the most trouble!
These recipes focus on the abundance of spring vegetables that are available to most of us in the Northern Hemisphere from around April-August, depending on where you live. In the pursuit of living sustainably, I try to eat mostly what's in season and what grows in my local area. You'll notice a lot of strawberries, spring greens, and others because I snag them in the few weeks they are available and make everything I can think of during that time.
Note: This is not a specifically gluten-free or soy-free menu booklet. You can easy make any of these recipes gluten-free and soy-free. The booklet is not dominated by any one bean or grain, so there isn't much soy. Also keep in mind that the nutritional data I provide isn't an exact science and it depends on the brands you use in your household. If you are looking to lose weight, for most of the recipes you can simply use less olive oil for cooking, fewer nuts, and cut back on fattier fruits like avocados and coconuts. For the rest of the vegetables, whole grains, and beans, go nuts!
I hope you enjoy!
Week 1 Meal Plan
This week's meal plan will help your body transition from the cold, winter months to the warmer spring. For those days when it's still a bit nippy outside, we the comfort of split pea soup and vegetable pot pies. On the warmer days, not much is better than a grilled portobello sandwich or a nice light bulgur salad.
Day 1
Balsamic Portobello Sandwiches
Taco Salad with Lime Vinaigrette
Day 2
Steamed Vegetables with Lemon Mustard Sauce
Dessert: Strawberry Shortcake with Whipped Cashew Cream
Day 3
Thick and Creamy Split Pea Soup
Raw Kale Salad with Cranberries
Dessert: Peanut Butter Cups Bars
Day 4
Dessert: Brown Rice Pudding with Cinnamon
Day 5
Arugula, Bean, and Barley Salad
Day 1 Recipes
If it's warm enough outside to barbecue, there's nothing quite like grilled portobello mushrooms. You can also make these inside if it's still too chilly outside.
Grilled Portobello Sandwiches
Serves: 4
Preparation Time: 30 minutes
Cooking Time: 25 minutes
Portobello sandwiches often make it onto typical restaurant menus, but sometimes something gets lost in the vegan translation, resulting in a tasteless mushroom on dry bread. These are delicious, and the longer you have to devote to marination, the better. If you're busy, you can throw all the ingredients in a plastic bag and store it in the fridge overnight and then grill them quickly for dinner.
Ingredients:
8 big portobello mushroom caps
1/2 c. balsamic vinegar
1/4 c. tamari soy sauce
1 c. water
1 tsp. dried rosemary
1 tsp. dried thyme
1 tsp. oregano
2 cloves garlic, grated
Freshly ground black pepper, to taste
1 Tbsp. olive oil for sauteing
1 c. watercress or spring greens
4 whole grain hamburger buns
4 servings vegenaise or other condiment, optional
Directions:
Mix vinegar, tamari, water, rosemary, thyme, oregano, garlic, and pepper together and place the mushrooms in a container that allows the marinade to cover the mushrooms. I like to throw everything in a large Ziploc bag and shake it around periodically. Marinate for 30 minutes to overnight.
Heat olive oil in pan and cook mushrooms for 3-5 minutes on one side, then turn and cook for 3-5 minutes longer. Add the remaining marinade to pan and cover, cooking for 5-7 minutes longer and then flip for another 5-7 minutes. Your mushrooms will be fork tender and juicy with the absorbed marinade.
Serve with hamburger buns slathered with your favorite condiments and piled high with greens. You will want to use two big mushrooms per person.
Per serving: 256 calories, 6g fat, 51 calories from fat, 14g protein, 39g carbohydrates, 7g dietary fiber, 0mg cholesterol, 1291 mg sodium, 33.5mcg vitamin K, 1.1mg riboflavin, 12mg niacin, 428mg phosphorous, 2.2mg manganese, 54.5mcg selenium, 1mg copper, 5.1mg iron
Baked Sweet Potato Fries
Serves: 4
Preparation Time: 25 minutes
Cooking Time: 30 minutes
You are going to flip when you try these sweet potatoes. The flavor of the sauce is so fantastic. I highly encourage you to use fresh lime juice as it has much better flavor than the bottled equivalent.
Ingredients:
3 large sweet potatoes
4 Tbsp. olive oil, divided
1 garlic clove, minced
1 Tbsp. fresh lime juice
Pinch of sea salt, to taste
Freshly ground black pepper, to taste
1 1/2 Tbsp. fresh parsley, chopped
Directions:
Preheat the oven to 400º F. Line a cookie sheet with aluminum foil.
I like to leave the skins on my sweet potatoes, but you can peel them if you like. Quarter them and take out any hard bumps. Place them in a bowl and toss with half the olive oil, then put on the cookie sheet.
Bake the sweet potatoes for about 30 minutes, until a fork easily slides into them, but not until they fall apart. Let them cool for 15 minutes.
Toss the baked sweet potatoes with the remaining ingredients and serve warm.
*Note: In the picture, I used white sweet potatoes. Normally they look dark orange after being baked.
Per serving: 199 calories, 14g fat, 121calories from fat, 2g protein, 18g carbohydrates, 3g dietary fiber, 0mg cholesterol, 44mg sodium, 16,551mg IU vitamin A, 20.0mg vitamin C, 33.2mcg vitamin K, 0.4mg manganese
Chopped Taco Salad
Serves: 4
Preparation Time: 20 minutes
Cooking Time: N/A
This is based on an awesome salad at Real Food Daily in California, and it's delicious. This could be served by itself as an entree, or it can be a side dish that serves double-duty the next day for lunch. If you're planning to take some as leftovers, put dressing just on your own portion so it doesn't become soggy.
Ingredients for the Lime-Cilantro Vinaigrette:
2 Tbsp. brown rice syrup
1 Tbsp. brown rice vinegar
1 Tbsp. fresh lime juice (≈ 4 limes)
1 Tbsp. fresh lemon juice (≈ 3 lemons)
1 tsp. ground cumin
1 tsp. ground coriander
1/8 tsp. cayenne pepper
1/8 tsp. onion powder
1/4 tsp. sea salt
1/2 c. olive oil
1 Tbsp. fresh cilantro, minced
Ingredients for the Salad:
1 c. cooked pinto beans
2 corn cobs, kernels removed
1 roasted red bell pepper, cut into chunks
6 celery stalks, cut into chunks
2 cucumbers, cut into chunks
1/2 c. red onion, finely chopped
2 heads romaine lettuce, thinly sliced
2 tomatoes, cut into chunks
2 avocados, cut into chunks
Directions:
Start by making the vinaigrette; mix together the rice syrup, vinegar, lime and lemon juices, cumin, coriander, cayenne, onion powder, cilantro and salt with a whisk. Gradually blend in the oil, while still whisking. Taste and add more salt and pepper if it needs a punch.
To put the salad together, toss all the vegetables and beans (except the avocados and tomatoes) in a large bowl, covering with the salad dressing and tossing. Cover with the avocados and tomatoes and serve.
Per serving: 332 calories, 20g fat, 173 calories from fat, 8g protein, 36g carbohydrates, 14g dietary fiber, 0mg cholesterol, 169mg sodium, 0.8mg manganese, 19.566IU vitamin A, 94.7mg vitamin C, 268mcg vitamin K, 427mcg folate, 1411mg potassium
Vegan Strawberry Mousse
Serves: 4
Preparation Time: 10 minutes
Cooking Time: 5-10 minutes
Inactive Resting Time: 2 hours
It takes no more than 15 minutes to prepare and assemble this mousse, but you will need a few hours to refrigerate and chill it. If you have some extra time in the morning, this is a great dish to make up front and then serve it after dinner.
Note to remember for all the strawberry recipes in this menu book: Try not to wash your berries directly under running water because water will dilute the flavor of the berries. Store them in the fridge, but don't clean them until you're just about to use them. In most cases you can just wipe them with a damp paper towel. Also, I highly encourage you to buy organic strawberries as they are one of the dirty dozen most absorbent of synthetic chemicals used on “conventional” crops.
Ingredients:
1 quart strawberries (if you want to use other berries, go for it)
1 15 oz. package of firm extra silken tofu
1 Tbsp. tahini
2/3 c. agave nectar
3 1/2 Tbsp. agar agar flakes
1/2 c. pomegranate juice (or cherry)
sliced berries for garnish
Directions:
Put the strawberries, tofu, agave nectar and tahini in the blender and pulse until very smooth.
In a small saucepan, bring the pomegranate juice and agar flakes to a simmer. Cook, stirring often, until the agar has melted, about 5-10 minutes.
Add the warm juice mixture to the tofu/strawberry mixture in the blender and blend for 2 minutes.
Pour into individual dessert goblets and chill for two hours. Garnish with freshly sliced berries and serve.
Per serving: 283 calories, 5g fat, 40 calories from fat, 10g protein, 55g carbohydrates, 4g dietary fiber, 0mg cholesterol, 113mg sodium, 89.4mg vitamin C, 135mg magnesium, 1.1mg manganese
Day 2 Recipes
Pot pie is the ultimate throwback entree, and it's perfect for the springtime when winter hasn't quite given up yet. This recipe isn't heavy like the pot pies of yore, and it's enhanced by fresh spring vegetables. Don't be afraid of having to make a crust-- it's easy. In fact, even though this recipe is long, the whole thing is really simple. And if that isn't convincing, you can buy a pie crust at the store. Look for whole grain pie crust, if it's available.
April Showers Pot Pie
Serves: 6
Preparation Time: 15 minutes
Resting Time: 1 hour
Cooking Time: 30-45 minutes
Ingredients for gravy & veggies:
1 yukon gold potato, diced
1 large yellow onion, diced
1 large carrot, peeled and fine diced
1 large burdock root, diced (optional)
2 cloves garlic, minced
1/2 c. mushrooms, sliced
2 Tbsp. olive oil
1/2 c. flour
1 c. non-dairy milk
2 c. low-sodium vegetable broth
1 Tbsp. ground sage
1/2 c. frozen peas
1/2 c. frozen organic edamame
2 bay leaves
salt and freshly ground black pepper, to taste
Ingredients for the crust:
1 c. flour
1 tsp. salt
1/3 c. earth balance
2-3 Tbsp. cold water
Directions:
To prepare the crust, mix flour and salt together, cut in shortening, add the water, then shape into a ball and chill for at least an hour. Once it's chilled roll out the dough to fit the casserole dish.
Preheat oven to 375º F. Saute celery, onions, and carrots in butter for 10 minutes. Add the flour, stirring constantly for 1 minute. Add broth and milk to mixture while stirring constantly. Cook over medium heat until bubbly then stir in the peas, edamame, salt, and pepper. Pour into a 2 qt casserole dish and top with crust. Bake for 30-45 minutes until golden brown. Let it sit for 20-30 minutes when it comes out of the oven so the filling will have time to thicken.
Per serving: 400 calories, 13g fat, 112 calories from fat, 14g protein, 63g carbohydrates, 12g dietary fiber, 0mg cholesterol, 933mg sodium (depends on brand of broth), 2.3mg manganese, 3584IU vitamin A, 33.8mcg selenium, 24.9mg vitamin C
Steamed Vegetables with Lemon Mustard Sauce
Serves: 4
Preparation Time: 5 minutes
Cooking Time: 5 minutes
You can use any vegetables that you find at the farmers' market for this recipe. I especially love it with broccoli, asparagus, kale, collard greens (any leafy green actually), or as a salad dressing.
Ingredients:
Your choice of vegetables
1 freshly squeezed lemon
1 tsp. soy sauce (or tamari or shoyu)
1/4 tsp. unsulfured blackstrap molasses
1 tsp. dijon mustard
1 Tbsp. nutritional yeast
Directions:
Set up your steamer attachment and steam vegetables just until they are slightly tender. Drop them into a bowl of ice cold water (add ice cubes to make it very chilly) to stop the cooking and to keep your vegetables crisp and nutritious.
In a small bowl, combine the rest of the ingredients and whisk until well combined. Drain the vegetables and plate them, then drizzle with the dressing.
Per serving of sauce: 64 calories, 1g fat, 5 calories from fat, 10g carbohydrates, 0mg cholesterol, 88mg sodium, 6g protein, 3g dietary fiber, 5.9mg vitamin C, 0.6mg pantothenic acid, 1.3mg iron, 296mg potassium, 7.2mg thiamin, 7.2mg riboflavin, 42.1mg niacin, 7.3mg vitamin B6, 182mcg folate, 6mcg vitamin B12, 130mg phosphorous, 16.8mcg selenium, 2.4mg zinc
Strawberry Shortcake
Serves: 6
Preparation Time: 15 minutes
Cooking Time: 15 minutes
As a little girl, I loved strawberry shortcake. In my pre-vegan cooking days, I used the boxed pancake mix and added milk and eggs. With this recipe, you get that same crispy but light, sweet but slightly savory flavor in the shortcake. Strawberries are key, but once that magical strawberry month passes, you could use any ripe fruit in this-- it's awesome with blueberries, raspberries, and/or peaches.
Ingredients for Shortcake:
2 c. all-purpose flour (* or 1/2 spelt)
1 Tbsp. baking powder
1/2 tsp. salt
4 Tbsp. cold vegan margarine, cut into small pieces
2 Tbsp. sugar
3/4 c. cold nondairy milk
Ingredients for Toppings:
1 pint strawberries, sliced
1 Tbsp. agave nectar for strawberries
Ingredients for Cream:
1 c. raw cashews, soaked overnight
1/2- 2/3 c. water (start with less)
1 Tbsp. maple syrup or agave nectar
1/2 tsp. vanilla extract
Directions:
Preheat oven to 400º F. Combine flour, baking powder, sugar, and salt in a large bowl. Add in margarine pieces and pulse (or use hands to pinch it) until the margarine is combined. The mixture should look like small pebbles. Add the nondairy milk and stir just until combined.
Knead the dough gently on a lightly floured surface until it is soft. Split the dough into two equal circular pieces and roll or pat the dough until it reaches about ¾-1 inch in thickness. Place on a cookie sheet and bake for 15-20 minutes, or until lightly golden brown.
Once the dough is in the oven, cut the strawberries into thin pieces and mix in the sugar. The strawberries will develop a sweet juice as the dough is baking.
Prepare the whipped cashew cream by blending all the ingredients in a food processor or blender. Adjust the flavors according to your tastes, and store in the fridge until you are ready to assemble the shortcake. The recipe should make about 2 cups of cashew cream.
Allow the dough to cool completely before assembling. To assemble, layer the shortcake with biscuits, strawberries, and whipped cream, saving a few strawberries for decorating the top.
Per serving: 372 calories, 19g fat, 160 calories from fat, 9g protein, 45g carbohydrates, 3g dietary fiber, 0mg cholesterol, 220mg sodium, 1.1mg manganese, 26.4mg vitamin C
Day 3 Recipes
I love making soup, especially with really fresh, seasonal vegetables. Although it takes a bit of chopping, tonight's dinner involves a lot of inactive cooking time, which allows you to take time settling down after work or playing with your children.
Split Pea Soup
Serves: 6-8
Preparation Time: 20 minutes
Cooking Time: 1-2 hours
Split pea soup is a vegan soup recipe that most non-meat-eaters never really thought they would eat again. Even without ham, this soup is hearty, creamy, and filling. If you miss the flavor of ham, add some vegan bacon bits to your bowl, and make sure to add a bit of smoke flavoring at the end of the cooking process. I've personally reached a point in my vegan journey where if something tastes too much like meat, I get grossed out; I leave out the bacon bits.
Ingredients:
1-2 Tbsp. olive oil
1 medium onion, chopped
4 stalks celery, chopped
3 large carrots, chopped
4 cloves garlic, minced
1 bay leaf
1 tsp. coriander
1 tsp. basil
1 tsp. thyme
1 tsp. parsley
1.5 tsp. salt
1/2 c. barley
Freshly ground black pepper, to taste
2 c. split peas, sorted and rinsed
6-8 c. water or vegetable broth
1 Tbsp. brown miso
1 tsp. liquid smoke (optional)
Directions:
In a large soup pot, heat olive oil over medium heat. Add the onion and cook until translucent, about 10 minutes. Add celery, carrots, and garlic and cook for another 2-3 minutes, until fragrant. Add bay leaf, coriander, basil, thyme, parsley, salt, barley, split peas, and stock.
Bring to a boil and then reduce temperature to low. Simmer for 1-2 hours, until peas are soft. Taste and add miso and smoke, to taste. Remove bay leaf.
Using an immersion blender (or pouring everything into a blender), blend until smooth and creamy, or to the texture you like.
Per serving: 341 calories, 4g fat, 34 calories from fat, 20g protein, 60g carbohydrates, 22g dietary fiber, 0mg cholesterol, 855mg sodium (depends on brand), 207mcg folate, 0.7mg copper, 6400IU vitamin A, 57.2mg vitamin K, 0.6mg thiamin, 1.4mg manganese
Raw Kale Salad with Cranberries
Serves: 4
Preparation Time: 15 minutes
Cooking Time: N/A
They made such a simple and delicious kale salad, and I think my replication of it is even better. The key here is using a fresh lemon for the dressing. When you have simple ingredients, it's really important that each is extremely fresh on its own. I also recommend using a high quality olive oil.
Ingredients:
1 bunch curly kale
1/2 c. dried cranberries (unsweetened)
1/2 c. cherry tomatoes, sliced
2 Tbsp. olive oil (or to taste)
1 Tbsp. fresh lemon juice (or to taste)
salt and pepper, to taste
Directions:
Wash and roughly chop the kale into bite sized pieces.
Whisk together the lemon juice and salt and pepper, and then drizzle in the olive oil while continuing to whisk (this is how you emulsify oil into an acid to keep it from separating. )
Put the kale leaves, cranberries, and tomatoes in a bowl and toss with the vinaigrette.
Note: Fresh tomatoes weren't in season when I took this picture, so imagine it with the cherry tomatoes.
Per serving: 137 calories, 8g fat, 68 calories from fat, 5g protein, 16g carbohydrates, 58mg sodium, 0mg cholesterol, 4g dietary fiber, 0.4mg vitamin B6, 184mg calcium, 660mg potassium, 0.4mg copper, 20,769IU vitamin A, 167mg vitamin C, 1101mcg vitamin K, 1.1mg manganese
Peanut Butter Cup Bars
Serves: 8
Preparation Time: 10 minutes
Cooking Time: 5 minutes
Ingredients:
1 package graham crackers (about 9 crackers)
1-2 c. powdered sugar
1 c. natural peanut butter
1/2 c. vegan margarine, softened
1 c. vegan chocolate chips (semi-sweet)
1 tsp. canola oil
Directions:
Cover a 9” x 13” pan with plastic wrap. Crush the graham crackers into crumbs by putting them in a large Ziploc bag and then using a roller to smash them. You can also use a food processor to make crumbs.
In a bowl, thoroughly mix together graham cracker crumbs, powdered sugar, peanut butter, and margarine.
Spread the mixture onto the bottom of the prepared pan.
Over a double boiler or in a small microwave-safe bowl, combine the chocolate chips and oil, and microwave for 30 seconds. Mix the chocolate and continue to microwave at 10 second intervals until the chocolate is creamy and spreadable. If using the double boiler, stir until the chocolate is melted and spreadable.
Spread the chocolate over the peanut butter mixture and place the pan into the refrigerator until the chocolate has hardened. You can put it in the freezer for 30 minutes to harden them faster.
Per serving: 285 calories, 21g fat, 184 calories from fat, 5g protein, 22g carbohydrates, 2g dietary fiber, 0mg cholesterol, 144mg sodium, 12.8mg calcium, 0.6mg iron
Day 4 Recipes
Soup and salad is the perfect combination for rainy days, and this dinner puts a nice twist on the typical tomato soup and grilled cheese sandwich. The kale soup is basically a meal within itself, so this will be hearty and filling.
Portuguese Kale Soup
Serves: 6
Preparation Time: 10 minutes
Cooking Time: 45 minutes
Food in Portugal tastes to me like a fabulous mix between Italian, Spanish, and French, and this soup is a great example. Often called “caldo verde” (green soup), this kale soup is typically served during festivals and has become one of the most famous Portuguese foods. Usually it's served with chorizo, but you can either buy vegan chorizo or leave it out. It's delicious either way.
Ingredients:
2-3 garlic cloves, minced
1 1/2 c. finely chopped onions
3/4 c. sliced carrots
1/4 c. olive oil
2 large russet potatoes, peeled and cubed into 1-inch pieces
4-5 c. low-sodium vegetable stock
1 package Soyrizo or pan-fried tempeh
8 c. chopped kale
5-6 small Yukon Gold potatoes, chopped into 1-inch cubes
salt and pepper to taste
Directions:
In a large stockpot, cook the garlic, the onions, and the carrot in the oil over moderately low heat, stirring, until the vegetables are softened, about 5-10 minutes. Add the russet potatoes, the broth, and 4 cups water.
Bring the liquid to a boil, and simmer the mixture, covered, for 10 to 15 minutes, or until the potatoes are tender. Puree the stockpot contents with an immersion blender (or transfer to a regular blender if you don't have an immersion blender).
While the potatoes are cooking, cook the Soyrizo in a skillet over moderate heat until browned, stirring occasionally. Add browned Soyrizo and cubed Yukon Gold potatoes to stockpot, cook till potatoes become slightly tender, about 10 minutes. Stir in chopped kale and season to taste with salt and pepper. Cook until kale has become wilted--then serve!
Per serving: 321 calories, 4g fat, 33 calories from fat, 14g protein, 65g carbohydrates, 8g dietary fiber, 0mg cholesterol, 481mg sodium, 737mcg vitamin K, 1.1mg vitamin B6, 1665mg potassium, 16,790IU vitamin A, 160mg vitamin C, 0.7mg copper, 1.5mg manganese
Arugula and Tomato Panini
Serves: 4
Preparation Time: 5 minutes
Cooking Time: 5 minutes
You can certainly go that exact route if you can find vegan croissants and good vegan cheese (I recommend Daiya), but this is a healthier version that works great as a side to our soup entree. Paninis are a cinch to prepare, and you can change them up to fit your tastes. If you prefer fresh tomatoes to sun-dried, by all means sub them in here.
Ingredients:
8 slices whole grain bread
2 c. arugula
16 sun-dried tomatoes, soaked in water for 10 minutes
1/2 c. fresh basil, chopped
Olive oil to coat bread
Salt and pepper to taste
Vegan cheese like Daiya (optional)
Directions:
Oil one side of each piece of bread, and then assemble four of them onto a preheated panini press (oil side down). Divide the arugula evenly on the four pieces, and then cover with the tomatoes. Sprinkle on salt and pepper and chopped basil, and then cover with the remaining four slices of bread (oil side up). If you are adding cheese, add it on top of the basil before covering it with the bread. Cook until the outside is crispy and the grill marks start to emerge.
Per serving (depends on type of bread, cheese): 161 calories, 3g fat, 22 calories from fat, 8g protein, 27g carbohydrates, 5g dietary fiber, 0mg cholesterol, 389mg sodium, 20.5mcg vitamin K, 17.6mcg selenium, 1.2mg manganese
Brown Rice Pudding with Cinnamon
Serves: 4
Preparation Time: 5 minutes
Cooking Time: 1 hour
This rice pudding is shockingly simple to make and is perfect for any left over rice you have sitting in the fridge. You can make it more or less creamy, depending on your preferences, simply by adjusting the milk. I love this with hemp milk, which is thick and creamy, but soy and almond work as well. You will end up with some leftovers of pudding, and actually, this is healthy enough to eat for breakfast.
Ingredients:
1 c. medium grain brown rice
2 c. water
1 1/2 to 2 c. non-dairy milk (hemp, almond or soy)
1/3 c. brown rice syrup (or maple syrup)
1 tsp. vanilla extract or paste
1/2 tsp. cinnamon
1 tsp. lemon zest (optional)
1/3 c. raisins (optional)
1/4 tsp. ginger (optional)
1/8 tsp. nutmeg (optional)
Directions:
You can use leftover brown rice in a pinch, but to make fresh rice, bring a saucepan to medium heat and combine water and rice. Bring to a boil. Cover, reduce heat to low, and simmer for 35 minutes. Remove saucepan from heat and let sit, covered, for 5 minutes.
Add milk and rice syrup to cooked rice, stirring well. Return saucepan to stove. Cook over medium heat, stirring continuously, for 15 to 20 minutes or until very thick and creamy.
If pudding is too thick, thin with a little more milk until desired consistency. Remove from heat and stir in vanilla extract, cinnamon, and raisins. If you want to add a little zing, add the lemon zest/ginger/or nutmeg here. It will help bring out the flavors. Let rice pudding cool slightly before serving.
Per serving: 259 calories, 2g fat, 21 calories from fat, 54g carbohydrates, 5g protein, 3g dietary fiber, 1.2mg manganese
Day 5 Recipes