2 easy plant based meals for beginners is what I am sharing with you today. Soup and Salad is one of the easiest recipes for beginners. These recipes are weight loss friendly and delicious! Full recipes below.
#plantbasedmeals #vegan #healthy
MASSAGED KALE SALAD
5-6 cups finely chopped kale
1 small avocado or 1/2 large avocado
2 Tablespoons lemon juice
garlic salt
black pepper to taste
1 heaping Tablespoon hemp hearts
Place the chopped kale into a bowl and add lemon juice. Massage the kale with your hands until kale starts to soften. Next add the avocado and massage again until the avocado is fully incorporated add garlic salt, pepper and hemp seeds and mix well
Makes 3-4 servings.
RED LENTIL CURRY SOUP
2 stalks celery chopped
3-4 carrots chopped
1 onion chopped
3 tsp chopped garlic
6 cups water
1 yellow curry bouillon cube (or 1 Tablespoon curry powder)
4 Yukon gold potatoes cubed
1 1/2 cups rinsed red lentils
2 cups chopped kale or spinach
salt and pepper to taste
Start by sauteing celery, carrots, and onion on medium heat for 5-6 minutes until soft
Next add in garlic and cook for 30 seconds, then add rest of ingredients except kale and bring to boil then simmer for 15 minutes or until potatoes are fork tender. Then turn off heat and blend half of the soup with an immersion blender or add 1.2 the soup to a blender. After blending add the kale and let wilt in the soup for 5 minutes. Then serve. Makes 6-8 servings
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I’ve got two more simple recipes for you today low fat low calorie density let’s get Started hi Debbie chew here from chew on vegan and welcome back to my kitchen if you’re new here I’m a plant-based RN and I follow a whole food plant-based way of eating so on my channel you’re going to find lots of recipes that are quick easy
Great for weight loss so if that sounds good to you please subscribe you can also follow follow me on Instagram for more plant-based content I’m continuing on with my no spend January which in part means I’m going to be eating out of my pantry and my freezer I am going to
The grocery store for of course fresh things fresh produce vegetables things like that but for the most part I’m just clearing out the freezer and the pantry I’m going to save money and it’s going to be delicious I’m also going to be not eating out I’m not going to be doing any
Amazon shopping so it’s just really a pair down month trying to save some money we don’t really need all the things that we think we do so I’m just going to live super simply this month and if you want to join in I invite you
To so today I’m going to be showing you two recipes one’s going to be a massaged kale salad very simple just a few ingredients and then I’m going to be making a red lentil curry soup so the first thing I want to do is get my soup
Going and then I’ll show you how I’m make my salad so let’s get started okay we’re going to start off the soup with some onions carrots and celery and I’m going to use my Chopper to chop these up and if you have never seen this miraculous little Gadget I’m going to
Show you how I use it I usually cut up my celery into these sizes and then I just and looky there we get these nice bite-sized little pieces of celery so I just do the same with the carrots and the onion um sometimes if the carrots
Are a little bit larger like let’s say this then I’m going to cut them this way and then they make nice little bite-sized little carrots so I’m going to chop all these up and then I’m going to meet you over at the stove okay I’ve got some water heating up on medium
Heat I’m going to add my celery onions and carrots to this now we’re going to let this cook for about 5 6 minutes till These are nice and softened and this is the way I start all my soups they all start with pretty much onion onion celery and carrots all right
So the veggies are nice and softened now we’re going to add some garlic and I just use the Jarred garlic about three cloves just eyeballing it and then just let this cook for like 30 seconds in here so we’re still on medium heat we’re going to add in about six cups of
Water then I’m going to be adding uh one of these yellow curry bullion cubes these have a little bit of shea butter but they’re very low in fat like 1 gram or something but this has all your Curry flavors and it just takes it to the next
Level now if you want to use your own Curry spices that’s fine but I’m going for easy and this was in my cover then I’ve got about four potatoes and then about 1 and 1/2 cups of red lenal that I’ve rinsed you want to make sure you rinse them and you go
Through them and make sure there’s no little rocks or little stones that you can break a tooth on all right so we’re going to bring this to a boil and then we’re going to let it simmer until the potatoes are soft you know 15 20 minutes probably 20
Minutes and then I’m going to blend half of it to make it thicker and then I’m going to add of course some kale but while this is cooking I’m going to show you how I’m going to make my kale salad for my massaged kale salad I’m going to
Be using some already shredded kale but I’m going to chop it up even finer okay and then we’re going to use a little garlic salt so I’ll be using one of these mini avocados uh this is a great source of healthy fat if you’re struggling to lose weight then this
Salad might not be for you but if you’re on a weight loss this is okay to have during your weight loss Journey um it’s full of fiber and nutrients and you’re really not using that much avocado you’re spreading it over a huge amount of kale so it really boils down to not
That much and then a little lemon juice you can use fresh if you have it I do not and then I’m just going to sprinkle on about a tablespoon of hemp Parts just for a little more uh protein get some good Omega 3es and sixes in here um
Again not using that much so I’m going to take a huge amount of kale cuz it is going to shrink down so much once I start massaging in the lemon juice and the avocado I’m going to use even more than this but I’m going to start with
This and I just want to show you that I you know this is already shredded but I want it even finer you don’t have to do this but I really want little teeny pieces that’s just my personal preference now some of this kale I’m chopping up I’m going to also put it in
My soup so maybe about a cup of this I’ll set aside for the soup and this kind of and this package of kale does have some stems in there so if you don’t like those this is the time you can pull those out or you can just shred your own
Cut up your own whatever you want like I said this is what I had so I’m just going to finish chopping this up and then I’m going to show you what it looks like when we put it all together all right now this next part gets a little messy
So I’ll make sure I have a towel here the first thing we’re going to do is add some lemon juice and I would say probably at least a tablespoon maybe two you’ll just we’ll just have to see all right now we’re just going to use our hands and start massaging it and
I’m just going to use my bare hands cuz this food is for me so but of course if you are cooking for other people you might want to wear gloves so that’s just my little suggestion because I get comments about stuff like this so just want to make that clear all
Right so in we go massage and you see how big it is now and then you’re going to see how little it gets after I especially after I put the avocado in and this just helps soften up the kale it helps it absorb all the flavor of the avocado and
Everything and takes out some of the bitterness because a lot of people don’t like kale but they seem to like the salad all right so once you have that lemon juice pretty well Incorporated and wipe off your hands well actually I’m going to go rinse these off and keep
That tell handy cuz you’re going to get messy again we’re going to do the same thing with the avocado so I’m using a whole avocado here and if you’re using a larger avocado then you would probably only use half but these were little minis that’s what
They were called so I they were so cute I had to get them make sure you get it all out of there all right and then again we’re going to go in with our hands and massage it all in and this part really gets messy and if you have somebody in your
Life that doesn’t really like kale I think they will like the salad I usually get a good response from people you can see look at how much it’s going down so you’re getting a lot of kale which is awesome Kale’s so good for you all right I think we got it all mixed
In all right again going to go rinse off my hands and then we’ll finish it up now I’m going to use a little garlic salt if you’re salt-free you don’t need to do this and then I’m going to use a little bit of black pepper then I’m going to use a heaping
Tablespoon of the hemp Parts just sprinkle that all the way through that gives it kind of a nice creamy flavor as well and then I will use a spoon for this part and then you just mix it all in now you can add other things to it if
You want to add tomato or cucumber but I just like it like this but you can make it your own and that’s it all right I’m going to give this a taste there we go finished product looks pretty good the sun decided to come out
And blind me so um all right I’m going to take a taste so good so the avocado mix it nice and creamy got the Tang from the lemon love the little hemp seeds on there what I love about the salad it’s even better the next day it really gets nice and
Soft and the flavor is just kind of Merry so that recipe that I just made probably is good for two people and you can eat a big bowl like this it’s not going to um be very many calories and it will really fill you up all right when the soup’s done we’re
Going to finish up now I’m going to blend up half the soup so it’s gets a little bit more creamy then we’re going to add that little bit of kale and then we’ll we’ll just let this Wilt in here for about 5 minutes and then we will be ready to serve this up
And this looks so good can’t wait all right finished product and in honor of all the kale I’m meeting today I’m wearing my If Looks Could kale shirt I don’t know if you noticed that but that is why I’m wearing it okay sorry about the weird lighting
But I don’t know the sun’s doing some weird things behind the clouds so I can’t do anything about that so I don’t know if you can see the soup I know you saw the picture but I’ve got big chunks of potatoes and the carrots so delicious all right let’s
Give this a taste super hot so good amazing now even though this is a curry soup I didn’t add any coconut milk because I wanted want to keep it low fat so blending it half of it will give you that creaminess and it’s going to be a lot
Lower in fat and calories so a great weight loss meal so I hope you like this video I hope you learned something if you did please give it a like and share it with your friends and if you’ve made it this far in the video please comment
Below with kale and that way I know you made it to the end with me and I really appreciate it and to me it also means that you are committed to losing weight and getting healthy by watching this video all the way through and I’m really
Proud of you January can be a tough month for a lot of people because we’re starting some new things and we’re just kind of out of sorts but we’re going to get through it together we’re just going to remain consistent eating our low calorie density meals I say I’m Whole
Food plant-based but there are times when I use things that are pre-prepared like I did with the bullion and you know what there’s nothing wrong with that if using a bullion Cube will make you eat a healthier diet then please use the bullion cube in the beginning that’s
What you need to do is to maybe have a few little shortcuts so you’re not so overwhelmed anyway I hope that helps and remember all my recipes are good for you they’re good for the animals and the good for the planet and what you put on your plate determines your fate and your
Weight until next time thank you