5 minute vegan meals

Healthy eating can be quick! The trick is to prep and cook veggies when you have time, so your fridge/ freezer is always stocked with vitamin-packed foods. That way if you get home from work late, you won’t have to settle for pasta and canned sauce.  By cooking a few things on the weekend, you’ll have lots of leftovers to make a new dish!

My top picks:

●       Steamed broccoli: it’s an attractive garnish and has lots of calcium.

●       Steamed potatoes: they can add texture to a dish and are a good source of Vitamin B6.

●       Steamed carrots:  they are an excellent source of Vitamin A and add sweetness and color to a green dish.

●       Brown Rice:  it’s an excellent source of manganese, can stay for up to a week and is extremely versatile as a base for many dishes.

●       Quinoa: is the only complete protein of the grains and it contains all of the essential amino acids.  It can be used a base for a sweet breakfast treat with berries or part of a complex savory dinner.

Add one or more of these fresh ingredients:

●       Spinach: fresh or wilted, it’s an excellent source of Vitamins C and K.

●       Kale: rich in anti-oxidants, it is also known for lowering cholesterol.  You can squeeze some fresh lime juice on the leaves while cooking to reduce the bitterness.

●       Tomatoes: a great source of lycopene, they’re sweet and come in a variety of colors for a main dish or garnish.

Top with fresh herbs like cilantro, parsley or chives.  Or make a creamy sauce for your dish with dill and coconut milk yogurt.

For more quick and easy vegan meal ideas, check out my Fridge Stocking Strategies for 5-Minute Meals #2 and Fridge Stocking Strategies for 5-Minute Meals #3!

Rebecca is the founder of Yummy Plants and the author of It’s Easy to Start Eating Vegan. She’s a former competitive figure skater whose switch to a vegan diet healed her chronic joint pain. Rebecca has been a featured speaker at the World VegFestival in San Francisco, Vegetarian Summerfest, New York City Vegetarian Food Festival, and Paris Vegan Day. She has presented on live television and given corporate talks about healthy eating. Book Rebecca to speak at your organization.