Categories
Seeking Jess Vegan Nutrition Vegan Recipes Vegan Tips

Recipe: Quick Tofu & Broccoli (VEGAN)

This Quick Vegan Tofu & Broccoli Recipe is what you have been missing your whole life. Trust me 🙂

Honestly, I don’t think I have ever cooked something so quick with so little effort. And it just tasted bomb. Like seriously. I didn’t want the meal to end.

Portions: 2-3

This meal has 9.1g of protein and 60g of carbs. It’s also high in iron, calcium, vitamin A, vitamin C and folate.

Quick Vegan Tofu & Broccoli Recipe:

What you’ll need:

  • 1 cup of bulgur
  • 2 tsp oil (preferably sunflower)
  • 3 gloves of garlic
  • 1/2 red onion
  • 2 cups tofu
  • 3 cups broccoli
  • 1/2 cup soy sauce
  • vegetable broth
  • 2 tsp mustard
  • salt & pepper for taste
  • siracha for taste

Preparation:

  • cook up 1 cup of bulgur with 2 cups of water and add 1 tbs of vegetable broth
  • heat up some oil in a pot, add the garlic and onion and let cook for 2-3 minutes
  • mix up 1/2 cup of vegetable broth mixed with water, soy sauce and mustard
  • add tofu and broccoli to the pan and pour over with mixture
  • let cook for about 10-15 minutes on medium heat
  • add salt and pepper for taste
  • serve and add siracha for taste

If you would like to see the whole macro- & micronutrient count, make sure to check out cronometer.com.

Enjoy 🙂 

Categories
Seeking Jess Vegan Nutrition Vegan Tips

Vegan Recipe: One Pot Mexican Quinoa Bowl

Vegan Recipe: One Pot Mexican Quinoa Bowl

This vegan meal has been one of the yummiest I have ever made (my boyfriend approved). And the best thing about it? It is super quick and easy because it honestly doesn’t need a lot of cooking experience. I mean, who doesn’t love these kind of meals where you can just throw everything together?

In addition to that, it has some super healthy ingredients such as quinoa (more to its health benefits by simplyquinoa) and beans (also high in protein and super nutrient dense).

Honestly, don’t miss out on this recipe! It is also great for bulk meals as it can be easily stored in the fridge for a few days.

Vegan Recipe: One Pot Mexican Quinoa Bowl

Portions:

What you’ll need:

  • 1 cup Quinoa
  • 2 cans canned diced tomatoes
  • 1 red onion
  • 1 cup of water
  • 2 bell peppers (colours up to you)
  • 3 Cloves of Garlic
  • 1 Can of Kidney Beans
  • 1 Can of Corn
  • Juice of one lime
  • 1 Tablespoon Cumin
  • 1 Tablespoon Paprika Powder
  • 2 Tablespoons of Vegetable Broth
  • Salt
  • Pepper

Preparation:

  • Heat up some oil in a pot, add the red onion and let it cook for around 2-3 minutes
  • Add the garlic and bell peppers and let cook for around 3-4 minutes
  • Add all of the other ingredients, except for the lime, let it cook with the lid on for around 20-25 minutes, make sure to check regularly
  • Lastly, add the lime juice and salt and pepper to taste
  • Garnish with some avocado and/or cherry tomatoes

Serve and enjoy!

Categories
Seeking Jess Vegan Nutrition Vegan Tips

Vegan Recipe: Chickpea & Lentil Salad

Vegan Recipe: Chickpea & Lentil Salad

Are you looking for a quick, nutritious vegan meal that is high in protein? Then you are right here. I prepared this salad for a vegan dinner party and it literally look me 10 minutes to make!

And the best part of it? You are having legumes, which are one of the healthiest foods out there!

Why are legumes great?

As mentioned above, legumes are a great source of vegan protein

They are also:

  • high in fiber
  • complex carbohydrates, which means they will keep you fuller for longer, providing you with energy
  • high in B-vitamins
  • high in iron, calcium, phosphorous, zinc and magnesium
  • good source of folate
  • low in saturated fat and have no cholesterol

These are the macronutrients you will get through this meal:

  • Protein: 67.2g
  • Net Carbs: 136.2g
  • Fat: 28.5g

Total Calories: ~ 1255 kcal

If you would like to get a better into depth info about the macro- & micronutrients of this vegan chickpea & lentil salad, make sure to check out cronometer.com

Recipe: Vegan Chickpea & Lentil Salad

Portions: 2

What you will need:

  • 2 handful of parsley
  • 2 cups lentils
  • 1/3 cup cucumber
  • 2 cups chickpeas
  • 1/3 red onion
  • 2 tbsps mustard
  • 1 tbsp hummus
  • salt to taste
  • 1/3 cup tomatoes
  • 1 full red bell pepper
  • 1/3 cup green bell pepper
  • juice from 1/2 half lemon 
  • 1 tbsp olive oil (optional)

Preparation:

  • cook lentils and chickpeas or rinse cooked ones with water
  • cut up vegetables and place everything in a bowl with the chickpeas and lentils
  • add hummus, mustard, olive oil, lemon and salt & pepper to taste

And lastly, serve and enjoy!

With love,

Jess x

Categories
Seeking Jess Vegan Nutrition Vegan Tips

How To Make The Perfect Buddha Bowl

How To Make The Perfect Buddha Bowl

If you are new into a plant based diet or you just really like nurturing yourself with the best whole foods, this post is perfect for you.

I am literally obsessed with buddha bowls! A buddha bowl is usually vegan/vegetarian and it is a combination of many different food items put together and served cold. Sounds like the perfect lunch or dinner during a hot summer, right?

So now the big question:

How To Make The Perfect Buddha Bowl?

1. Add your base

A perfect base are complex carbohydrates or whole grains. These are one of the healthiest foods and should be a staple in a whole food plant based diet. Whole grains are packed with fiber, proteins, B vitamins, antioxidants and minerals.

Great whole grains as a base are:

  • Amaranth
  • Brown (or white) rice
  • Quinoa
  • Millet
  • Buckwheat

2. Add your green base

Greens are full of vitamins and minerals, are high in water content and low in calories.

These are some greenst that are perfect for your buddha bowl:

  • Lettuce
  • Spinach (Iron, Calcium and Vitamin A)
  • Kale (Calcium, Vitamin K)
  • Rocket (Vitamin A, Vitamin K)
  • Bok Choy (Vitamin A, Vitamin C)

3. Add your protein

It is important to start with the fact that we don’t need as much protein as most of us believe. All we need is for the protein to make up 10% – 25% of our diet, which can be easily achieved by adding beans, legumes, whole grains, nuts and seeds into our diet.

Add these vegan proteins to your buddha bowl:

  • Tofu
  • Tempeh
  • Falafel
  • Beans
  • Hummus
  • Chickpeas
  • Lentils

4. Add your healthy fats

Whole healthy fats are so important to add to our diet regularly. If you follow a plant based/vegan diet, make sure to get a high amount of Omega 3 into your diet, which you can get through Chia, Hemp or Flax Seeds as well as Walnuts.

Add these healthy fats to your buddha bowl:

  • Avocado
  • Flax Seeds
  • Olives
  • Nuts
  • Hemp Seeds

5. Add your veggies

This is definitely my favourite part when putting together a buddha bowl. Add all of your favourite vegetables!

Some veggies I personally love to add are:

  • Cucumber
  • Peppers
  • Corn
  • Broccoli
  • Cauliflower
  • Tomatoes
  • Carrots
  • Beets

6. Add your dressing

And to perfectly round your buddha bowl up, you should not forget the perfect dressing. I personally like to keep it simple by adding a few of those:

  • Tahini
  • Lemon
  • Soy Sauce
  • Balsamic Vinegar
  • Vegan Mayo
  • Peanut Butter Sauce
  • Mustard
  • Apple Cider Vinegar

I really hope I could make this summer a little bit tastier for you by sharing this quick how to make a buddha bowl recipe.

With love,

Jess x