Hi all. Want to have a more "plant based" diet but not sure where to begin?
Here is an easy way to start.
Stock up on: 1 can of each- black beans, white beans, chickpeas
whole wheat tortillas (8-10 inch)
quinoa or whole wheat couscous
jar of pitted kalamata olives
sharp cheddar cheese
lettuce (dark green leafy- spinach, kale, romaine, red leaf)
fresh sliced peppers (red, green and/or orange)
rinsed, sliced and stemmed mushrooms
or any other vegetables
When you need a quick lunch or dinner, open a can of the beans, rinse them (to remove the sodium)
put in tortilla. add 1/8 cup cheese, any leftover fresh or frozen veggies, 1/4-1/3 cup rice, top with salsa
roll up, microwave for 2 minutes- done!
coat a nonstick pan with 1-2 tablespoons olive oil, 1 minced clove garlic, 1 can of rinsed beans (your choice) ,add 1 tablespoon Italian seasoning and 1/8 cup parmesan, and fresh or frozen veggies of your choice. Sauté for about 5 minutes. Serve over 1/3 cup brown rice.
open a can of chickpeas, rinse. Cook quinoa or whole wheat couscous according to package instructions.
Serve beans over a plate of salad greens and any other fresh chopped veggies. Add 1/4 cup shredded cheddar or crumbled feta cheese, 1/3 cup quinoa or couscous. You can even add 8-10 pitted kalamata olives. Use a balsamic/olive oil dressing.
If you always keep these ingredients on hand and replace after using you will always have these "go to" meals!