Plant Based & Kosher: Fast One Pot Meals
Recipes that make it easy to create a quick healthy plant based meal.
by Shoshana Isaacson
UNORTHOBOXED Magazine Food Editor
Many of us stress about the same thing on a regular basis, it’s all over the web and on social media.There are even memes about it. “What’s for dinner?” may be some of the most often spoken words in a household. It doesn’t matter if you are single, a couple or a family of multiple generations, it is almost guaranteed that at some point during the week someone will utter these words. There is nothing worse than feeling the pressure of getting dinner on the table for the family day after day. Keeping a well stocked pantry and knowing what you have in the refrigerator will help you beat this stressor. Below are some recipes that will appeal to both those who like to plan ahead as well as those who like to fly by the seat of their pants.
For those of you who like to wing it, the first recipe is for you. It is easy and uses what you have on hand in a fun creative way that will be pleasing to your whole family.
Whatever Fried Rice
Serves 2, doubles or triples easily
By The Out of Town Cook – Shoshana Isaacson
Ingredients
Peanut oil (or any other high smoke-point oil)
1 large onion, diced
10 scallions, sliced on the bias, greens and whites separated
1 tablespoon fresh ginger, peeled and minced
1 or more tablespoons minced garlic
2 cups prepared brown rice (any grain can be substituted if you don’t have rice)
1 cup or ½ cup diced vegetable assortment from your refrigerator (anything you have on hand, for example: carrots, celery, cabbage, turnips, green beans, scallions, broccoli etc.)
½ cup per person – frozen peas, frozen shelled edamame, etc.
Tofu, pressed and cubed OR cubed tempeh
If you include eggs in your diet: 2 eggs, whisked with 1 teaspoon of sesame oil
½ cup low sodium tamari sauce or equivalent
*Optional – red pepper flakes, sriracha sauce, hoisin sauce
Step by Step Instructions
Step 1
Place a few tablespoons of oil into a hot wok or deep-sided frying pan and heat until the oil shimmers.
Step 2
Add the onion and whites of the scallion, stir fry for one minute.
Step 3
Add the remaining aromatics – the garlic and the ginger, stir fry for one additional minute, until the garlic is fragrant.
Step 4
Add the cubed tofu, stir fry until tofu cubes start to color.
Step 5
Quickly add the vegetables and stir fry, until vegetables are crisp tender.
Step 6
Add the cooked rice and toss to combine.
Step 7
Push contents of the wok up the sides creating a well in the bottom center.
Step 8
In a small bowl or measuring cup mix your eggs with 1 teaspoon of sesame oil.
Step 9
Pour the whisked egg mixture into the center of the wok and scramble with a spatula.
Step 10
Toss the egg in the rice and vegetables.
Step 11
Pour in ½ cup tamari sauce and any remaining seasonings you are using.
Step 12
Stir fry for one or two more minutes until everything is well combined.
Step 13
Sprinkle remaining green sliced scallions.
Step 14
Serve & enjoy!
Quick, simple meals can still be quite satisfying. Grilled sandwiches are a perfect quick meal made in minutes. If you can get a household member to help by tossing a quick leafy green salad together while you prepare the sandwiches, even better.
Grilled Vegetarian BLT With Cheese
Serves 1, multiply as needed
Ingredients
2 slices of bread per sandwich, whole grain bread or sprouted breads are best.
Veganaise or mayonnaise for spreading
2 or 3 pieces of vegan bacon
1 or 2 slices cheese or vegan cheese
1 or 2 lettuce leaves
1 or 2 slices of tomato
Vegetable oil spray
What could be easier than tossing a bunch of ingredients onto a sheet pan for a quick satisfying dinner? The following recipe is another one for the spontaneous. Assess what you have on hand and be inspired.
Sheet Pan Dinner Bake
Serves 2-4, multiply as needed
Ingredients
Vegetable oil spray
2 cups of protein of choice – tofu, tempeh, seitan, vegan patties, vegan chicken strips, or vegan ‘meat’
4 cups mixed vegetables – you can use what you have – broccoli, zucchini, cauliflower, green beans, celery, artichoke bottoms, snow peas, asparagus, etc.
2 large root vegetables or winter squash of your choice – sweet potatoes, yams, beets, rutabaga, turnips, yellow potatoes, acorn squash, butternut squash, calabaza squash, etc.
Choose one of the following marinades:
#1 BBQ with Ketchup Sauce
2 tablespoons olive oil
1 ½ teaspoon dried thyme
1 teaspoon garlic granules
1 ½ teaspoon salt
1 teaspoon black pepper
For the ketchup sauce:
½ cup ketchup
2 teaspoons honey
1 tablespoon Dijon mustard
#2 Indian inspired
1 jalapeño pepper, seeded and diced to add to your vegetables
1 tablespoon garam masala
1 tablespoon Indian mixed spice rub (we recommend The Out of town Cook’s Tikka Tikka Bollywood Rub)
1 teaspoon curry powder or more to taste
¼ cup or more cilantro, chopped
2 tablespoons coconut oil
#3 Teriyaki Style Sheet Pan
1/4 cup cornstarch
1 tablespoon tamari sauce
Peanut or coconut oil
Sauce:
4 tablespoons soy sauce
4 tablespoons teriyaki sauce
2 tablespoons chili sauce or sriracha
3 tablespoons honey
3 teaspoons garlic, finely minced
2 teaspoons sesame seeds
1 teaspoon cornstarch
For Serving:
5 scallions, thinly sliced
Step by Step Instructions
Step 1
Cook the vegan bacon, set aside.
Step 2
Slice the tomato, set aside.
Step 3
Generously spread the mayonnaise or Vegenaise on the OUTER sides of the bread.
Step 4
In a non-stick frying pan over medium heat, place one side of bread mayonnaise/Veganaise side down.
Step 5
Place 1 or 2 slices of cheese/vegan cheese onto the slice of bread in the frying pan.
Step 6
Place the cooked vegan bacon onto the cheese.
Step 7
Layer on the tomatoes.
Step 8
Place 1 or 2 lettuce leaves over the tomato.
Step 9
Optionally add an additional slice or two of cheese over the lettuce.
Step 10
Top with the remaining slice of bread, Vegenaise/mayonnaise side out.
Step 11
Press down on the sandwich with a spatula.
Step 12
Flip carefully to keep the sandwich together when the bottom slice of bread is evenly brown.
Step 13
Remove from the frying pan when the cheese has melted and the top and bottom of the sandwich are golden.
Step 14
Serve with your favorite dipping sauce: ketchup, french dressing, vegan worcestershire, etc. along with a tossed leafy green salad to make a complete meal.
Note:
This sandwich is amazing made in a panini press or sandwich press.
Step by Step Instructions
Step 1
Prepare a sheet pan by covering it with heavy duty aluminum foil (this will make cleanup a snap).
Step 2
Spray the sheet pan generously with oil spray and set aside.
Step 3
Preheat the oven to 350F (425F for Teriyaki Style variation).
Step 4
Prepare all of your vegetables and your root vegetables by peeling and slicing or cubing.
Step 5
Place the protein in the center of the sheet pan.
Step 6
On either side of the protein place equal amounts of your vegetables.
Step 7
On the far outsides of the pan place your sliced root vegetables.
For the BBQ seasoned variation, sprinkle the seasonings evenly over the contents of the sheet pan and place into the preheated oven and bake for 30 to 40 minutes. In a small bowl combine the ingredients for the ketchup sauce. Remove the sheet pan from the oven and drizzle the sauce evenly around the pan. Bake for an additional 10 to 15 minutes until the contents start to caramelize.
For the Indian inspired variation, add the diced jalapeño to your vegetable mix. Combine all of the dry seasonings together until well blended. Sprinkle generously over everything on the sheet pan. Sprinkle the chopped cilantro uniformly over the contents of the sheet pan and drizzle evenly with coconut oil. Bake in a preheated oven for 30 to 40 minutes or until everything on the sheet pan begins to caramelize. Remove from the oven and serve with jasmine rice or other grain and some coconut yogurt.
For the Teriyaki style – Before placing your protein onto the oil sprayed sheet pan, toss it with 1 tablespoon tamari sauce and 1⁄4 cup cornstarch. Place protein, vegetables and root vegetables on the sheet pan as instructed above. Drizzle lightly with peanut or coconut oil and bake in an oven preheated to 425F for 20 minutes. During the last five minutes of roasting, combine soy sauce, teriyaki sauce, chili sauce, honey, garlic, sesame seeds and cornstarch in a small saucepan and simmer on medium heat until slightly thickened. Pour over the contents of the sheet pan and toss until evenly coated. Top with sliced scallions and serve over steamed rice.