Vegan And Vegetarian Fiesta Bowl
This is by far my favourite of the four recipes I did in collaboration with the @trainingpad! Don’t get me wrong I loved them all but I have a special sort of love for Latin flavours and this meal really delivers in that department. Those flavours (plural cause Latin flavours include many) are probably on my list of top three fav flavours ever and can’t get enough. If you are the same make sure to make a double batch of each recipe because you will love each component. If not- what is wrong with you? Joking- but this meal may make you a convert!
It does takes a little time to prep everything but each component is pretty basic. I had the rice going and oven preheating while I chopped and prepped for the beans and the peppers, onions and salsa. I’m a multi-tasker by nature and it comes almost instinctively but even if you are not, I promise it’s all doable and you will be happy you made everything. All the recipes take under 30 minutes to cook.
Another great thing about these recipes is that they are all vegetarian and vegan. More and more people are refraining from meat these days for health and moral reasons and this is a great option if you are too. They pack plenty of protein and nutrients from the black beans to the salsa. They are also filling and absolutely fabulous and you will not miss the meat at all.
It’s been so fun coming up with these 4 simple recipes that can be made quickly, are nutrient dense and also full of flavour. Meal prep never has to be boring and repetitive. There are so many awesome options out there and so many ethnic flavours to try. So i hope this along with the three others, give you guys some meal prep inspiration! To give you some more health and fitness inspiration make sure to follow along the @trainingpad. They always have some great food and nutrition tips and alternatives as well as some great recipes and of course some awesome workout tips and motivation! If you live in the Toronto area you must check out their studio!
Hope you enjoy these recipes as much as we did!! Let me know if you try any of them and definitely let me know if you make any of them differently and why you prefer them that way. I love learning how people do things! It helps me grow in knowledge of other cultures and ways of preparing food. So don’t hold back!!
Smashed plantains (baked tostones)
- 3 almost ripe or ripe plantains
- 2-3 tbsp coconut oil plus more for greasing the baking sheet
- Salt to taste
Preheat oven to 375 ° F
Cut off the ends of the plantain, then score the skin along the ridges and then peel alway with your fingers and with the help of your knife and then slice
Toss the slices of plantain with the oil and then grease a baking sheet with a little more oil and arrange slices on it in a single layer and bake for approx ten minutes
Smash the plantains individually between parchment paper and with something flat and with some weight to it like the bottom of a drinking glass or a flat mug. Flatten into tostones
Grease the baking sheet again if needed with a little more coconut oil and then place the flattened tostones back on the sheet and bake for another 10-15 minutes flipping once halfway through baking and until golden and crisp
Once done remove and sprinkle with salt and serve
Cilantro lime brown rice
- 1½ cups brown rice
- 2 tbsp olive oil
- 1 clove of garlic minced
- 1 small onion chopped finely
- 3 cups water or broth
- Salt to taste
- Zest of one lime
- Juice of one lime
- 1 cup chopped cilantro
- Place a pot over Med-high heat
- Add olive oil, the chopped onion and also the garlic.
- As soon as the onion caramelizes, add the rice.
- Stir and sauté the rice for a couple of minutes until it smells nice and nutty.
- Add in your salt, water or broth and lime zest and give it a good stir. Let it come to a boil
- Lower heat right down to low and cover and cook for 20-30 minutes or until rice is done &. Once it’s done remove from heat and fluff with a fork. Transfer it out into a bowl and toss with the lime juice and cilantro. Season with more S&P if needed.
Caramelized sweet peppers and onions
- 2-3 tbsp of olive oil
- 2 large bell pepper colours of your choice
- 1 large red onion sliced
- 1 clove of garlic chopped
- ½ tsp dried oregano
- 1 tsp of taco seasoning (optional from a package or my homemade one)
- Salt and pepper to taste
- A couple tbsps of water if needed and if using taco seasoning
In a large skillet heated to medium high heat add the oil and the peppers and sauté for a few minutes until the edges start to brown slightly.
Then add the onions and oregano and season with salt and pepper and continue to sauté until everything is pretty much all golden brown and caramelized
Add the garlic at that point and the taco seasoning if using with a tbsp or two of water and sauté everything for just another couple of minutes and then remove from heat and serve
Cuban style vegetarian quick stewed black beans
- 1 can of black beans with liquid or a cup of cooked from dry black beans
- 3 tbsp of olive oil
- 1 onion chopped finely
- 3 cloves garlic minced
- 2 scallions sliced finely
- 1 small bell pepper colour of your choice finely minced
- 1 jalapeño chopped and seeded (optional)
- ¼ cup chopped cilantro or chadon beni
- ½ cup water or broth plus more if needed to thin out the bean stew
- 1 tsp oregano
- 1 tsp cumin
- 1 bay leaf
- 1 tsp apple cider vinegar
- 1 tsp of brown sugar or coconut sugar (optional)
- Salt and pepper to taste
In a medium sauce pan heated to medium add and heat up the oil and then add the onions, peppers, scallions or chives, oregano, cilantro and cumin and sauté for approx 5 minutes or until veggies are softened.
Add the garlic and sauté for another minute and then add the beans and stir well. Smash some of the beans on the side of the pot with your stirring spoon and then add the the water or broth, vinegar and bay leaf and sugar if adding and let simmer on medium for approx 15-20 minutes stirring occasionally and adding more broth or water if needed to prevent the beans from sticking to pan. Season with salt and pepper and serve
Fresh and simple Corn and tomato salsa
- 8-10 tomatoes seeds removed and chopped
- ½ cup of fresh corn cut of the cob or you can use canned corn as well. You can also use grilled corn cut off the cob but I love the crisp fresh and sweet creaminess of using fresh corn.
- 1 small red or white onion chopped very finely
- 1 small clove of garlic grated
- 2-3 leaves of chadon beni or cilantro chopped
- ½ tsp of good pepper sauce, or 1 small piece of scotch bonnet pepper chopped finely, or one small jalapeño pepper seeds removed and chopped finely (optional)
- 1-2 squeezes of lime juice
- Salt and pepper to taste
- 1 tsp of olive oil
- In a large bowl toss all the ingredients together until well incorporated and serve