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Feedfeed 2019 Weekly Vegan Meal Plan: October 13

You say tomato, I say tomahto

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Molly AdamsStamford, CT
NYC cook making the most out of a tiny kitchen! Senior Editor, feedfeed.
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Photo by @rachelgurjar
This week our Meal Plan is sponsored by our friends at Muir Glen. All of Muir Glen’s canned tomatoes are organic, non-GMO and grown in California.  Stock your pantry and get cooking!

THE MENU
Sunday
Eggplant Chickpea Curry
Monday Vegetable Minestrone Soup
Tuesday Spaghetti Squash Marinara with Toasted Cashew Cream
Wednesday Instant Pot Chana Masala 
Thursday Smoky Tofu and Quinoa Vegetable Chili
Friday One Pot Tomato and Basil Pasta
Weekend Bonus Roasted Garlic and Tomato Coconut Chutney

THE GROCERY LIST
(the must-haves!)

1 medium eggplant
1 bunch kale
1 large zucchini
1 spaghetti squash
5 onions
8 ounce baby bella mushrooms
2 heads garlic 
3 jalapeños
1-inch knob fresh ginger 
1 bunch celery 
1 pound carrots
1 bunch parsley
1 bunch basil
1 bunch cilantro
1 red bell pepper
1 green bell pepper
1 lemon
2 limes
1 (5 ounce) container baby spinach
8 ounces fresh or frozen grated coconut
1 (28 ounce) can Muir Glen Organic Diced Tomatoes
1 (28 ounce) can Muir Glen Organic Fire Roasted Diced Tomatoes
1 (14.5 ounce) can Muir Glen Organic Diced Tomatoes San Marzano Style with Basil and Garlic 
1 (6 ounce) can Muir Glen Organic Tomato Paste
2 (14.5 ounce) cans Muir Glen Organic Diced Tomatoes 
1 (28 ounce) can Muir Glen Organic Fire Roasted Crushed Tomatoes 
1 (14.5 ounce) can Muir Glen Fire Roasted Petite Diced Tomatoes with Medium Green Chilies 
1 (15.5 ounce) can chickpeas
1 (15.5 ounce) can black beans
1 (14.5 ounce) can coconut milk
4 (32 ounce) cartons vegetable broth
1 (32 ounce) carton almond milk
1 pound quinoa
2 pounds pasta of choice
1 cup raw cashews
2 cups dried chickpeas
1 pound white rice
12 ounces extra firm tofu 
Urad Dal* 

  • You may need to source this at a specialty grocer.

 

PANTRY ESSENTIALS
(things we assume you have,
but if not, stock up!)

Coconut oil
Olive oil
Garam masala
Ground cumin
Ground turmeric
Ground cinnamon
Dried oregano
Dried thyme 
Ground coriander
Coriander seeds
Bay leaves
Cardamom pods
Black mustard seeds
Cayenne
Chili powder
Paprika
Liquid smoke 
Nutritional yeast
Vegan butter 
Cornstarch
Curry leaves 
Dried red chiles


OPTIONAL

Slivered almonds
Hemp hearts
Fenugreek leaves

 
Buy Groceries Now!
THE RECIPES
Eggplant Chickpea Curry by @clairematern

Relying on a few pantry staples like spices, canned tomatoes and chickpeas, you can have this delicious and comforting curry on the table in less than 30 minutes.

GET 100+ EGGPLANT RECIPES > 

Feedfeed Tip Salt the eggplant before cooking so some of the excess moisture gets drawn out.
 
Vegetable Minestrone Soup by @livingwellwithnic

Soup season is here!  Make a double batch here; everyone knows soup is better the next day!

GET 100+ VEGAN SOUP RECIPES >
 
 
 
Spaghetti Squash Marinara with Toasted Cashew Cream by @lindspiration

The toasted cashew cream is key; it gives the entire dish an element of creaminess!

GET 10+ SPAGHETTI SQUASH RECIPES > 

Feedfeed Tip To get a super smooth cashew cream, be sure to soak the raw cashews in hot water for at least 30 minutes before blending.
Instant Pot Chana Masala' by @thefeedfeed

We can’t tell you how tasty this one pot wonder is!  If you don’t have time to use dried chickpeas, you can replace with canned chickpeas and reduce the cooking time by a few minutes.

GET 100+ INDIAN INSPIRED RECIPES >

Feedfeed Tip Toasting the spices in oil is key for maximum flavor!
 
Smoky Tofu and Quinoa Vegetable Chili by @rachelgurjar
 

This smoky chili filled with hearty quinoa and protein-packed tofu makes the perfect slow-cooking Sunday recipe! 

GET 100+ TOFU RECIPES >
One Pot Tomato and Basil Pasta by @icanyoucanvegan

A complete pasta dish made in just one pot?!  Yup! This recipe is a winner!

GET 100+ VEGAN PASTA RECIPES >
 
Weekend Bonus Roasted Garlic and Tomato Coconut Chutney by @riascollection

Looking to spice up crudite platters or your appetizer spread?  Introduce this super flavorful chutney to the mix.

GET 100+ JAM, JELLY, & CHUTNEY RECIPES >