Vegan Chickpea Stew, Lentil Stir-Fry & Tofu Rice Bowl
A balanced vegan meal plan that meets the specified macronutrient ratios and calorie count, focusing on whole-food ingredients without the use of meat, nuts, fruits, or quinoa.
3/30/2025•4 views
Chickpea and Spinach Stew
Nutrition Information
Calories
550
Protein
30g
Carbs
80g
Fat
15g
Ingredients
- 2 cups canned chickpeas, drained and rinsed (300g)
- 2 cups fresh spinach (60g)
- 1 medium onion, diced (150g)
- 2 cloves garlic, minced
- 1 can diced tomatoes (400g)
- 1 tablespoon olive oil
- 1 teaspoon cumin
- Salt and pepper to taste
Instructions
Heat olive oil in a large pot over medium heat.
Add the diced onion and sauté until translucent.
Stir in the minced garlic and cumin, cooking for another minute until fragrant.
Add the canned tomatoes and chickpeas to the pot, stirring to combine.
Allow the mixture to simmer for 10 minutes, letting the flavors meld.
Add the fresh spinach to the pot and cook until wilted.
Season with salt and pepper to taste, and serve hot.
Lentil and Vegetable Stir-fry
Nutrition Information
Calories
600
Protein
40g
Carbs
90g
Fat
20g
Ingredients
- 1 cup cooked lentils (200g)
- 1 bell pepper, sliced (150g)
- 1 cup broccoli florets (90g)
- 1 medium carrot, julienned (60g)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- 1 teaspoon garlic powder
Instructions
In a large skillet, heat sesame oil over medium-high heat.
Add the sliced bell pepper and carrots to the pan and stir-fry for about 3 minutes.
Add the broccoli florets and continue to stir-fry until the vegetables are tender yet crisp, about 5 more minutes.
Stir in the cooked lentils, soy sauce, ginger, and garlic powder.
Cook for another 2-3 minutes, stirring frequently until heated through.
Serve warm.
Tofu and Brown Rice Bowl
Nutrition Information
Calories
850
Protein
45g
Carbs
110g
Fat
30g
Ingredients
- 1 cup firm tofu, cubed (200g)
- 1 cup brown rice, cooked (200g)
- 1 cup mixed vegetables (like bell peppers, zucchini, and mushrooms) (150g)
- 1 tablespoon olive oil
- 2 tablespoons soy sauce
- 1 tablespoon sesame seeds
- Salt and pepper to taste
Instructions
In a skillet, heat olive oil over medium heat, add cubed tofu, and cook until golden brown on all sides.
Add the mixed vegetables and sauté until cooked through.
Stir in the cooked brown rice and soy sauce, mixing until combined and heated through.
Sprinkle with sesame seeds before serving. Season with salt and pepper to taste.
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