10 Simple & Healthy Plant-Based Recipes in 20-Minutes or Less

February 28, 2017 by EatPlant-Based.com 14 Comments

Ask just about anyone that has witnessed a family member/friend/co-worker’s health transformation–or they’ve seen documentaries like Forks Over Knives, Food Choices, and Eating You Alive—what keeps them from switching to a plant-based diet, and one of the most common answers is going to be, “I just don’t have time to cook all those complicated recipes.”

Contrary to popular belief, eating healthy plant-based meals does not have to be difficult at all. There are many quick, tasty, and satisfying recipes that can be made in just a few minutes.

I completely understand long hours and crazy schedules, so let’s take a look at 10 quick and easy recipes from nutrition expert, Jeff Novick, MS, RDN, LDN, that will show you just how uncomplicated it can be. Nothing fancy or complex, just simple food that will keep you from making bad decisions when you are rushed and hungry (AKA: ‘hangry’–when you are so hungry that your lack of food causes you to become angry, frustrated or both).

Special thanks to Jeff Novick for graciously allowing a number of his Simple Recipes to be featured in this article.

“These are examples of some of my favorite simple recipes. Most all of them can be made in about 5 minutes, have less than 5 ingredients and cost much less than 5 dollars. These meals are very low in calorie density and very high in nutrient density so you can eat all you want till you are comfortably full without having to worry about portions size or going hungry. They are all based on my lecture, Calorie Density: How To Eat more, Weigh Less & Live Longer! Enjoy! Jeff Novick  (Use link for the the full, live presentation which is free on Youtube.)

Jeff’s other nutrition and cooking lectures can be found on DVD by clicking HERE.

10 Easy Plant-Based Recipes from Jeff Novick, MS, RDN, LDN

 

#1 Pasta Primavera

 

Ingredients:

  • (1) 28 oz can whole tomatoes (no salt added)
  • 8 oz frozen veggies (Italian blend)
  • 8 oz frozen veggies (California blend)
  • garlic, basil, crushed red pepper, black pepper

Place all ingredients  in a pot, bring to boil, simmer 10 minutes. Serve over whole grain brown rice pasta, cooked according to package directions.

#2 Mexican Fiesta

 

Ingredients:

  • (2) 28 oz can whole tomatoes (no salt added)
  • 2 lbs frozen mixed peppers and onions (Birds Eye)
  • 8 oz frozen corn
  • (1) 15 oz can pinto beans (Eden Foods or drained and rinsed)
  • (1) 15 oz can black beans (Eden Foods or drained and rinsed)
  • Spices (Jeff uses garlic, cumin, chili powder and cayenne)

Place all ingredients  in a pot, bring to boil, simmer 10 minutes. Serve over cooked long grain brown rice. Top with fresh cilantro.

#3 Potato, Veggies, and Tahini Sauce

 

Ingredients:

  • 1 large baked potato
  • (1) 1/2 lb bagged frozen veggie mix
  • 8 oz bag frozen collards

Tahini Sauce

  • 2 Tbsp tahini
  • 2 Tbsp lemon juice
  • 2 Tbsp water

Place vegetables in a pot, bring to boil, simmer 10 minutes. Mix sauce ingredients in a bowl and spoon over veggies. Serve over cooked baked potato.

 

#4 Mediterranean Quinoa with Tahini Sauce

 

Ingredients:

  • 8 oz frozen veggies (Italian blend)
  • 8 oz frozen veggies (California blend)
  • 8 oz frozen veggies (mixed peppers)

Place vegetables in a pot, bring to boil, simmer 10 minutes. Mix sauce ingredients in a bowl and spoon over veggies.

Serve over cooked quinoa made with 1 cup quinoa and 2 cups water.

Top with Tahini Sauce

  • 1/8 cup tahini
  • 1/8 cup water
  • 1/8 cup lemon juice
  • fresh dill

 

#5 Summer Rice Salad

 

Ingredients:

  • mixed vegetables (canned is fine)
  • shredded lettuce
  • diced tomatoes
  • black beans (drained and rinsed)
  • salsa

Place all ingredients in bowl over cooked brown rice. Serve and eat.

 

#6 Simple Lunch

 

Ingredients:

  • (2) large bags of Success Instant Brown Rice
  • 2 lbs. mixed frozen vegetables
  • (1) 15 oz can pinto beans (drained and rinsed)
  • salsa

Place vegetables in a pot, bring to boil, simmer 10 minutes. Serve over rice, and top with salsa.

 

#7 Bean Burgers and Steak Fries

 

Bean Burgers

  • (1) can kidney beans, no salt added (Jeff uses Eden Foods)
  • 1/2 cup cooked brown rice
  • 1/2 cup regular rolled oats
  • 2 Tbsp salsa
  • spice

Mash beans by hand with a fork or potato masher. Mix in all other ingredients and form into patties. One batch will make 4-5 patties. Let sit uncovered in the fridge for 20 minutes to set.

Grill or broil burgers on each side till done.

Can use ~1/4 cup cornmeal instead of the oats.
Can substitute other cooked whole grains for the cooked brown rice.

Steak Fries

– Bake several large potatoes
– Let cool in fridge for an hour or more.
– Cut cold potatoes lengthwise into steak fries
– Place under broiler till golden brown

 

#8 Curried Split Pea, Potato, Broccoli, & Veggie Soup

 

Ingredients

While frozen soup is cooking (boil in the bags), dice potatoes and place in pot. Use enough water to cover the potatoes, bring to a boil and simmer 5 minutes. Add frozen veggies and cook a few more minutes. The boil-in-the-bag soup should be done now, so add it to the pot. Add curry powder. Stir well and serve.

#9 Quinoa, Brown Rice, & Veggies

 

Ingredients

  • 1 lbs frozen Deloro mixed vegetables
  • 1/2 lbs frozen mixed veggies
  • 1/4 lbs frozen turnip greens
  • cooked quinoa
  • cooked brown rice
  • toasted sesame seeds (for garnish)

Cook quinoa and brown rice according to package directions and set aside. Place vegetables in a pot, bring to boil, simmer 10 minutes. Remove from heat. Spoon brown rice and quinoa into a bowl, add cooked vegetables.

In a medium bowl, mix sauce ingredients and spoon over veggies and grains.

Topped With Tahini Sauce

  • 1/8 cup tahini
  • 1/8 cup water
  • 1/8 cup lemon juice
  • fresh dill

#10 Vegan Hoppin John

 

Ingredients

  • cooked brown rice
  • (1) 15 oz can black eye peas
  • diced celery
  • dice onion
  • diced red pepper
  • diced yellow pepper
  • diced green pepper
  • garlic, pepper
  • tomato sauce
  • whole tomatoes
  • fresh garlic
  • sun dried tomatoes
  • Italian seasoning mix
  • crushed red pepper (if you like spicy)
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