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Feedfeed 2019 Weekly Vegan Meal Plan: May 5

The spice is right in this week's menu!

Sara TaneBrooklyn, USA
Food editor @thefeedfeed
website

 
 
 
Photo by @eatsbyames
Who's ready for a week of delicious cooking? From crispy tofu to tempeh veggie burgers, to creamy fettucine, there's plenty to get excited about. Grab your list and get to shopping, ASAP!

THE MENU
Sunday Spicy Miso Eggplant Tofu
Monday Tempeh Veggie Burger
Tuesday Fettucine Alfredo
Wednesday Spiced Rice Bowl with Broccoli and Chickpeas
Thursday Spicy Maple Ginger and Five-Spice Tofu Glaze
Friday Crispy Broccoli Bites
Weekend Bonus Coconut Berry Breakfast Pizza 

THE GROCERY LIST
(the must-haves!)

1 eggplant
3 heads broccoli
1 lemon
1 lime
1 head celery
1 red bell pepper
1 bunch scallions
1 yellow onion
1 head garlic
1 bunch fresh parsley
1 (14 ounce) block firm tofu
1 (14 ounce) block extra firm tofu
1 (8 ounce) block tempeh
1 (15 ounce) can black beans
1 (15 ounce) can chickpeas
1 (13.6 ounce) can full fat coconut milk
1 (16 ounce) jar spicy salsa
1 pound fettuccine
½ liter soda water
1 small container red miso
Sake
Long grain brown rice
Roasted unsalted sunflower seeds

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

Olive oil
Avocado oil
Vegetable oil
Coconut oil
Toasted sesame oil
Red pepper flakes
Salt
Cumin
Smoked paprika
Ground black pepper
Garlic powder
Five Spice powder
Ground ginger
Italian seasoning
Cinnamon
Nutritional yeast
Mirin
Tamari
Unseasoned rice vinegar
Sriracha
Maple syrup
Hot sauce
Almond butter
Cornstarch
All purpose flour
Whole wheat flour
Rolled oats
Raw buckwheat


Optional
Avocado
Pumpkin seeds
Sesame seeds
Fresh cilantro
Coconut yogurt
Fresh berries
 

 
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THE RECIPES
Spicy Miso Eggplant Tofu by @ellielikescooking

It's the perfect combination of spicy, salty, and crispy! Serve over a bed of rice and call it a day!

GET 50+ VEGAN DINNER RECIPES > 

Feedfeed Tip Never tried cooking with red miso? A spoonful will add a kick of umami to soups, stews, braises, and marinades.
Tempeh Veggie Burger by @veganallthethyme

Tempeh doesn't get the love and attention that it deserves! This hearty burger is about to make your dinner dreams come true.

GET 50+ VEGGIE SANDWICH RECIPES > 

 
 
 
 
Fettucine Alfredo by @eatsbyames

Bring on ALL the creamy pasta! Coconut milk adds rich flavor and silky-smooth texture to this simple pasta dish.

GET 50+ VEGAN LUNCH RECIPES >
Spiced Rice Bowl with Broccoli and Chickpeas by @wellandfull
 

Need an easy weeknight meal? This vegan and gluten free rice bowl is a dinner that you won't get bored of. The brown rice is cooked with salsa, so every part of this bowl is packed with flavor.


GET 100+ RICE RECIPES >
 
Spicy Maple Ginger and Five-Spice Tofu Glaze by @thefeedfeed

Ever wondered how to make crisp & flavorful tofu? We’ve got you covered with this sweet & spicy stir fry.

GET 50+ TOFU RECIPES >

Feedfeed Tip A light coating of corn starch provides a crispy exterior for these tofu bites.
Crispy Broccoli Bites by @edgarraw

Get ready for a crispy, crunchy dinner that will leave you wanting more! Serve with a bowl or rice or a green salad.

GET 100+ BROCCOLI RECIPES
 
Weekend Bonus Coconut Berry Breakfast Pizza by @bos.kitchen

You're going to love this oat, almond butter, and buckwheat base topped with coconut yogurt, berries, pistachios and quinoa pops! The base sets in the freezer in just 10 minutes, too!

GET 50+ VEGAN DESSERT RECIPES 



 
 
 
 
 
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Spicy Maple, Ginger and Five Spice Glazed Tofu

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