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Vegan Meal Plan: July 3rd

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Cynthia JordanEditor Label
editor
@cynthiajordanCynthia Jordan

 
 
 

The summer months are typically spent with family and friends picnicking, grilling, lounging in parks, visiting beaches, and watching fireworks wherever possible!

On Sunday, prep these creamy raspberry cheesecake bites, so they're ready to go on Monday with the Southwestern burgers. Cheers the holiday with Red, White, and Blue Sangria.

Mid-week we're featuring some Indian and Latin flavors with cauliflower pita sandwiches and some crispy tofu tacos. 

The kids will love making this Pop Art Watermelon. Plus, these coconutty fonio parfaits are a must-try!

If you make any of the recipes, snap a photo and tag us #feedfeed @thefeedfeed on Instagram or TikTok for a chance to be featured. Happy cooking!

Check out these vegan feeds for more recipe inspiration!
Vegan Tacos
Vegan Dinner
Nutritional Yeast
 
What You'll Need

Herbs:
Cilantro
Fruit & Veggies:
Garlic
Cauliflower 
Iceberg lettuce
Cucumber
Pickled onion
Peaches
Blackberries
Lemon and limes
Strawberries
Raspberries
Avocado
Jalapeños
Arugula
Watermelon radish
Figs
Microgreens (optional)
Granny smith apple
Watermelon
Yellow watermelon 
Dragon fruit
Honeydew
Cantaloupe
Protein:
Vegan ground meat
Soyrizo
Extra-firm natural tofu
Dairy Alternatives:
Coconut yogurt
Dry goods:
Hamburger buns
Pita pockets


Pantry:
Almonds
Walnuts
Coconut
Medjool dates
Rice malt syrup
Vegan Worcestershire sauce
Dried minced onion
Smoked paprika
Cumin
Dried oregano
Dried cilantro
Cayenne pepper
Red Gold® Petite Diced Tomatoes with Green Chilies
Chili powder
Red pepper flakes
Curry powder
Garam masala
Turmeric
Maple syrup
Apple cider vinegar
Chickpeas
Soy sauce
Fonio
Coconut cream
Coconut milk
Big Sur Outlaw Salt
Alcohol:
White wine
Brandy
Cointreau
Prosecco (or sparkling water) 
 
THE RECIPES
SUNDAY Raw Lemon Raspberry Cheesecake
By @the_smallseed_

Entirely sugar and dairy-free, these cheesecake bites are sweetened with dates, malt syrup, and homemade cashew cream. The crust is extra nutty with the addition of coconut, almond, and walnuts.
 

GET THE RECIPE > 
MONDAY Soyrizo Southwest Burgers
By @Plantbased.passport

These meatless burgers are super flavorful from adding Soyrizo, seasoned with Southwestern flavors. They are the perfect burger to grill up this summer with cooling guacamole.

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Red White and Blue Sangria
By @Join_jules

Craving a low ABV cocktail that's easy to make and serves a crowd?  This refreshing and festive Red, White & Blue Sangria is the perfect pitcher cocktail to make for your next summer celebration. 
 
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TUESDAY  Tandoori Cauliflower Pita Pockets
By @Growthegrin

These flavorful Tandoori Cauliflower pita pockets make a delicious vegan lunch or dinner. To it off with cucumbers, pickled onions, and lots of cilantro. 

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WEDNESDAY Crispy Vegan Tofu Tacos with Mango Avocado Salsa
By @Foodography_by_joanna

Soy marinated tofu is cooked until crispy and topped with a sweet and spicy mango-jalapeño salsa. 

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THURSDAY Chickpea Arugula Salad with Avocado and Figs
By @Copinaco

The wonderful thing about chickpea bowls is how fully adaptable they are and how well they work to use up any leftovers—the ideal way to wrap up the work week and use any remaining vegetables.


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WEEKEND BONUS Creamy Fonio and Peanut Parfait
By @Spicedharvest

This parfait is reminiscent of a rice pudding with coconut and crunchy peanuts using Fonio, an ancient grain. Add some diced Granny Smith apples or any berries to the parfaits as a garnish.


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Pop Art Watermelon
By @Lisathompson

Serve up a platter of this refreshing (and adorable) watermelon for your guests this summer! You can serve as-is, or you can kick it up a notch with fresh lime juice, chili salt, and sprigs of mint for a dish that's perfect for a summer appetizer or dessert! 

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