Vegan Meal Plan: October 2nd

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@cynthiajordanCynthia Jordan

 
 
 

October!

Is it just me, or has 2022 been flying by? I feel like once October hits, we've got Halloween, Thanksgiving, and Christmas, and before we know it, the year is over! But I digress...

If you're a fall person, then I'm sure you're excited about the pumpkin spice lattes and heading to the pumpkin patches on the weekend, and the best part of October, in my option: apple cider donuts (IYKYK).

This week's menu includes:

  • Hearty fall flavors.
  • Lots of nutritious veggies.
  • Recipes that will have your family asking you to make them again and again.

Keep reading for an exciting week of cooking ahead!

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

Herbs
cilantro
Fruit & Veggies
celeriac
potatoes
fresh ginger
shallots
garlic
mushrooms
tamarind
spinach
avocado
cherry tomatoes
mini multi-color peppers
red onion
snow peas
lemon
yellow onion
carrots
kale
shiitake mushrooms
eggplant
pickled diakon radish
cucumber
green onions
cabbage
zucchini
Plant-Based Dairy
oat milk
Spices
nutmeg
cardamom
cinnamon
paprika


Pantry
olive oil
mild red chiles
tomato concentrate
dried plums
chickpeas
avocado oil or grapeseed oil
pasta
hemp seeds
vegan pesto
white beans
sesame oil
gochujang
gochugaru
tamari
agave nectar, or coconut sugar
kimchi
white rice
nori sheets
sesame seeds
sugar
flax seeds
oat flour
baking powder
baking soda
masala chai almond + cashew butter
date sugar
vanilla extract
Medjool dates
dark chocolate
 
THE RECIPES
MONDAY Ginger Celeriac Mash with Mushroom Stew
By @Isabella.Akshay

Our mouth is watering just looking at this recipe. If you've never tried celeriac, now is the time to do so! It is such a flavor enhancement to mashed potatoes and leaves them extra silky smooth. The mushroom stew is delightfully tangy from the addition of tamarind and dried plums. This is a super simple recipe to put together but I'll feel like you're dining on five-star flavor. 

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Tuesday Fresh and Light Roasted Chickpea Pasta Salad
By @Wellandfull

Packed with veggies, this pasta salad has crispy roasted chickpeas and creamy avocado.  You'll want to make this all year round, and it's the perfect recipe to customize yourself when you're looking to clear out your fridge at the end of the week!

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WEDNESDAY Tuscan Bean Soup
By @Stephaniekaynutrition

Let's take a little trip to Tuscany why don't we? This vegetable-based soup is seasoned with pesto to give it multiple layers of herby flavor. You'll quickly become addicted to making this recipe because a) it's quick- I bet you have everything already in your fridge! b) it's deliciously healthy and c) it'll warm your heart and soul! 

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THURSDAY Bomb Korean Sushi
By @Themintyanne

Sushi and mushroom "bulgogi" come together to create this dynamite combination- you're going to love this recipe with every fiber of your being! The mushrooms and eggplant are cooked down with all the same ingredients as traditional Korean beef bulgogi and if you know what that means- you're going to experience umami flavors in all their glory. Invite your friends over, and serve this with kimchi for a knock-out dinner party!

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Gochujang Potatoes
By @Ellielikescooking

Looking for a fun and spicy twist on a potato side dish? Well, here we have a Korean-inspired version that will have you coming back for more! Potatoes and cabbage are pan-fried and cooked in a savory sauce made with gochujang, gochugaru, and soy sauce mimicking the flavors of kimchi. 

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WEEKEND BONUS Chai Zucchini Bread with Dates and Chocolate Chunks
By @Lisathompson

This wholesome zucchini bread is filled with warm chai spices thanks to a dose of Masala Chai Almond + Cashew Butter! It's the perfect afternoon snack or easy breakfast treat you can feel good about eating.


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