Jun 19, 2016

One week vegan menu nr.5 + grocery shopping list (Summer edition!)

A lovely blog reader of mine mentioned that my free vegan menus have been really helpful. Actually, her comment really made my day, so I'm just gonna post it here:

"Such a fan. I've done week 1 and week 2, you've made it so easy to make lots of delicious quick meals! I love fall food, I'll eat it all year, but I hope you'll do a spring/summer seasonal week too sometime. I really feel spoiled by these, you've done all the hard work now I get to do the fun easy part thank you!! Whenever I hear someone say I could never go vegan it's not convenient or I don't know what to make, they are getting this link. Boom."



A spring/summer seasonal week menu is a great idea and long overdue. So without further ado, here is a fresh new menu to make your summer even easier and breezier! :) All these recipes serve at least 4 people, are easy and quick to make (perfect for weeknights!) and taste delicious!

PS! If you want to print the whole menu with a grocery shopping list, just click "Print PDF" at the bottom of this post and you can choose if you want to keep the images too or just go with a simple text file.

MONDAY:

This creamy rice noodle salad with pan-fried mushrooms is my latest go-to meal. It's ready in 10 minutes and goes so well with warm weather when you don't want to sweat behind a hot stove.


TUESDAY:

My groovy summer curry is a really versatile recipe. You can always add different seasonal veggies you have in hand and it still comes out lovely. But even the base recipe hits the spot.



WEDNESDAY:

Hump day calls for an easy and quick soup that will fill you up. And when I say easy, I mean this easiest cream of broccoli and cauliflower soup. Throw everything into a pot, boil and blend. Done! Plus - it's oil free!



THURSDAY:

Pasta salads are one of my favorite summer foods and this creamy pasta salad with crunchy carrots and chickpeas is super easy to make. If you're not a fan of celery, replace it with something more favorable.



FRIDAY:

Let's celebrate Friday with something really special. If you haven't already tried these spicy vegan Tex-Mex burgers, now is the perfect time. The patties are gluten free, filling, super tasty and spicy! Serve with your favorite burger buns.


Now it's time to write down the shopping list. I only assume that you have some cooking oil and salt at your home. If not, get them too!

I tried to list the ingredients as logical as I could. Like they are usually placed in the stores. Vegetables together, spices and herbs together and so on. Here is the full list needed to cook this whole menu:

  • 5 onions
  • 4 - 6 young carrots + 3 bigger carrots
  • 10 ½ oz / 300 g broccoli florets
  • 10 ½ oz / 300 g cauliflower florets
  • one medium head of Chinese cabbage or other greens
  • 3 bigger tomatoes
  • one medium zucchini
  • 3 celery ribs or something else if you're not a fan 
  • garlic (3 cloves)
  • 2 small chili peppers
  • 2 - 3 ripe avocados
  • 4 cups / 250 g white mushrooms 
  • 3 x 14 oz / 400 g canned chickpeas 
  • 14 oz / 400 g canned kidney beans or other canned beans
  • one medium can of corn
  • pickled jalapeƱo peppers (in marinade)
  • 14 oz canned coconut milk 
  • balsamic vinegar
  • apple cider vinegar or white wine vinegar
  • soy sauce or tamari
  • paprika powder
  • curry powder
  • dried oregano
  • dried chili flakes
  • 2 bay leaves
  • ground black pepper
  • oat flour or whole-wheat flour
  • 14 oz / 400 g peeled sunflower seeds
  • 4,4 oz / 125 g rice noodles 
  • 14 oz / 400 g pasta (smaller kind)
  • rice to serve with the curry
  • ½ cup / 120 ml vegan cooking cream or vegan mayonnaise 
  • your favorite burgers buns (you'll have 8 large burger patties)
  • (nutritional yeast, optional)

Have fun!

Sandra

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