Healthy vegan meals under 500 calories is what I will be sharing with you today. These recipes are both less than 500 calories and easy to make. Full recipe below.
#healthyveganrecipes #easyveganmeals #veganmeals
POTATO NACHOS SERVES 2
1 sweet potato
1 russet potato
1 cup TVP
1 cup warm veggie broth
1 1/2 cups rinsed and drained black beans
1 cup frozen corn
1/2 of a 15 ounce can of chopped fire roasted tomatoes
1/2 package of your favorite taco seasoning
plant based cheese sauce
chopped green onions
salt to taste
garlic powder to taste
DIRECTIONS
Add TVP to a bowl and cover with the veggie broth and let sit for 10 minutes.
Slice the potatoes into thin slices and place on a lined baking sheet, sprinkle with a little bit of salt and garlic powder and bake in a preheated oven @ 400 degrees for 15 to 20 minutes then flip and cook for another 5 minutes or until desired crispness
While potatoes are baking start the topping for the nachos
Drain the TVP and squeeze out excess moisture and add to a non-stick skillet on medium heat. Saute for a few minutes then add taco seasoning and mix well then add the beans, corn and tomatoes to the pan and mix well. Let cook for 5-10 minutes
When the potatoes are done spread them out onto a platter and cover with as much of the mixture as you want. Top with cheese sauce and green onions. You can add any other ingredients you want. This recipe is customizable.
411 calories 38 grams of protein
CRISPY AIRFRIED TEMPEH SERVES 1
4 ounces of tempeh
1 Tablespoon nutritional yeast
1 Tablespoon coconut aminos
1/2 pound steamed broccoli
1/2 cup cooked rice (white or brown)
DIRECTIONS
chop the tempeh into bite size pieces and steam for 5 minutes then add to a bowl. Add the coconut aminos and mix well making sure all pieces are coated. Add the Nutritional yeast and mix well making sure all pieces are coated. Add to a line baking sheet and air fry for 10 to 15 minutes @ 350 degrees.* Check after 10 minutes because it can burn.
Serve with broccoli and rice, top with sweet chili sauce or low fat sauce of your choice.
490 calories 32 grams protein
*YOU CAN BAKE THIS IN THE OVEN. SAME TEMP BUT FOR A LONGER TIME. BAKE FOR AROUND 20 TO 25 MINUTES.
CHEESE SAUCE RECIPE
1 Yukon gold potato
1 carrot
1 to 1 1/2 cups cauliflower
1 tsp each salt, onion powder, garlic powder
1 T lemon juice
4 to 5 T nutritional yeast
1/4 cup soy milk or any unsweetened plant milk
1 to 1 1/2 cup cooking water
Chop potato, carrot and cauliflower
Add to a pot of water, bring to boil and simmer for 15 minutes or until fork tender.
Scoop out the veggies and add to a blender, retain the cooking water in case you need more water to thin sauce..
Add the rest of the ingredients and blend well pour into a glass jar and let cool and store in the fridge for 7 to 10 days.
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Today I’m going to be showing you two recipes that are whole food plant-based super balanced meal you’re going to get your protein your starch your veggies a little bit of fat so stick around hi Debbie chew here from chew on vegan welcome back to my kitchen if
You’re new here I’m a plant-based TN and I follow a whole food plant-based way of eating if that sounds good to you please subscribe and be sure to follow me on Instagram for more plant-based content you can also find links below for all the resources I offer I have an EGU a
Newsletter I have a Facebook group and I have an online course the full recipes will be down below so be sure to check that all out so today as I’m filming this it is Super Bowl Sunday I know by the time you see this that will be all
Over but I’m going to be making my husband some nachos today and these aren’t just any old nachos these are going to be potato nachos and they’re going to be just piled with so many goodies you’re not going to believe it and it comes together so easy the second
Recipe I’m going to be showing you I’m going to show you how I make my Tempe and how I season it up it’s really simple and easy I’m going to pair it with some rice and some broccoli and it’s going to be a very balanced plate
So my focus these days is to have a balanced plate with a lot of veggies some protein and a starch so let’s get started so the way I like to make my notos is I like to use a russet and a sweet potato I only have the orange sweet
Potato I much prefer the purple or the Japanese sweet potato but it’ll work just fine and this is going to be a perfect thing for my husband to munch on during the Super Bowl okay so I’m just going to cut the ends off of here and these are washed of course and
Then you’re just going to slice them if you want to use a mandolin you can but you can do a fine job with your knife and you probably want them about that thickness and you’re going to do the same with both of these potatoes I’m going to continue to slice these up
And then I will show you the next step so we’re just going to put these onto a line baking dish we’re going to bake these in a preheated oven 400° for about 15 20 minutes then we’ll flip them and then bake them on the other side for 5
Minutes or so till you get the Christmas that you want and the great thing about using these potatoes instead of tortilla chips so much lower in fat which is going to keep the calories down and this recipe is for two people so just lay them on here I don’t
Really even season them just maybe a little bit of salt and a little bit of garlic powder and these work so great as a dip as a [Applause] vehicle and I’m just going to do one tray for now and then I’m going to get a second
Tray uh for the rest of these potatoes and then we’ll pop those in the oven and then I’m going to show you the filling so I’m going to be using some TVP to up the protein in these nachos and this is low unsaturated fat it is high protein this is going to add
28 g of protein per serving of these nachos cuz we’re we’re making this for two people it also has zero cholesterol so we’re going to use this and this is going to be like a meat substitute and we’re just going to put about a cup into this bowl and it’s just it’s just
Soy and that’s all that is nothing to be afraid of and it’s fun to try new things then I’m just going to add some Veggie broth that I heated up in the microwave and you just want to make sure it’s covered with with the broth cuz we’re rehydrating
It all right so that was about a cup of broth to a cup of the TVP so we’re just going to let this sit for 10 15 minutes I’m going to drain it squeeze out the excess moisture then we’re going to head over to the
Stove okay so I have a little bit of Veggie broth heating up in the pan and and then I’m going to add my TVP it’s nice and hydrated then we’re going to cook this on medium heat till most of the moisture the excess moisture is out I know it’s kind of odd I
Put veggie broth in there but I just I don’t want it to stick right off the bat so we’re just going to let this cook for a few minutes now I’m going to add a half a package of some taco seasoning I really like this cete brand it’s pretty
Clean uh but you can use whatever kind you want get that nice and Incorporated this is going to give it some great flavor as well now we’re going to add a few more things we’re going to add about a cup and a half of black beans we’re going to add some Frozen uh
Sweet corn maybe about a cup then I have a can of fire roasted tomatoes with some green chilies in there and we’ll put some of that in here I don’t know if I’m going to use the whole can I’m going to see I’m going to try half the can
Then we’re just going to let this simmer for a little bit uh just want the corn to get warm through and just have all the flavors merry so you just want to pile all your potatoes onto a platter and then just start spooning on the
Topping and yes this is a messy dish to eat but it’s so good and what a great low calorie version than the normal nachos and any of this topping of this mixture you have left put it in your fridge it is great for tacos I must
Say and like I said this is going to be for two people and I think these are generous portions and then I just like to pour a little of my plant-based cheese sauce on here cuz what’s nachos without cheese right and then just garnish with a few green onions look at
That great game day food all right let’s give it a quick taste before I hand it over all right this is amazing let’s taste it M so good this is just bursting with flavor so I know you can’t do it for Super Bowl but save it any kind of game day you’re
Having a party whatever this is a crowd pleaser all right next up is my Tempe dish the key to Tempe is steaming it and that will remove the bitterness cuz it can be a little bit bitter so I’m just going to chop this up into like bite-sized pieces I’ve got about 3 and
3/4 o like just under 4 oz of Tempe and we’re just going to steam it for about 5 minutes all right I’m going to throw this in my steamer here and put it in the microwave and steam it for 5 minutes so then you just put your
Steamed Tempe into a bowl I’m going to add a tablespoon of coconut aminos you could use Liquid Aminos soy sauce whatever you’d like just something in this kind of flavor then you just want to mix it around and by the way this is for one person this
Recipe then to help make it crispy I’m adding some nutritional yeast I’m just going to add a tablespoon if you don’t like nutritional yeast then you could maybe do a little corn starch or something but this also adds [Applause] protein so just mix that around this is like the easiest recipe
Known to man then we’re going to put this on a line baking sheet and you can bake it air fry it either one is fine I’m going to air fry M cuz I have that capability on my stove but 350 or 375 then we’ll be ready to serve this up
This this meal comes together so quickly and I’m not sure if I said 15 minutes we’re going to let it go for 15 minutes if you want it crispier you can do it longer then in the meantime I have some steamed broccoli and some leftover rice so this is perfect
And I’m going to use all this broccoli I think so this is about it’s probably about a half a pound and then I like half my plate veggies then I cut this in half and then I do a quarter of this will be rice and then we’ll save a little corner for the
Tempe and this is what’s been working for me if you need to do half and half and then put the Tempe on top that’s fine but um this is what I’m doing right now all right I’m going to put this in the microwave and get it all nice and warm
Here we go finished product um check your Tempe after 10 minutes I had cut these up so small that they were pretty much done at 10 minutes so just be careful and then this is how I’m building my plate it’s perfect and I put about a tablespoon and a half of sweet
Chili sauce optional but I love my sweet chili sauce so let’s take a little bite of mat Tempe nice and crispy perfect so this dish is under 400 calories it’s about 30 or 32 gram of protein and I’m still getting my carbs still eating my starch eating my veggies so it’s all
Good I just want to take a minute to thank all of you that have been so supportive while I’ve been going through this little uh transition here with adding more protein and I was blown away how many of you were feeling the same way as I did and so I’m really happy
That you’re enjoying these videos they’re helping you and there’s more to come so I’m just getting started doing this and I have so many ideas in my head so I’m excited about it so thank you so much and if you like this video If you learned something please give it a like
And share it with your friends and let me know what you think about these recipes in the comments below I love to hear from all of you and I love hearing your stories and all the things that you share I get a lot of good ideas tips so
It’s great to share that information with each other and I really really appreciate that and just remember that all my recipes are good for you they’re good for the animals and they’re good for the planet and what you put on your plate determines your fate until next time thank you