Market Meal Plan: Week 30

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Market Shopping List

2 bell pepper
2 heads garlic
4 medium tomatoes
3 bunches radishes with greens
1 lb mixed greens
1 pound baby bok choy
4 medium sized potatoes
2 hot peppers
1 heirloom tomato
¼ cup cilantro or arugula

Pantry Needs

Produce

2 medium onion
2 large onion
4 inch piece of ginger
2 small shallots
1 lemon

Pantry
1 can coconut cream
1 can kidney beans
1 can black beans
1 can solid pumpkin puree
1 can tomato sauce
½ cup diced canned tomato
2 cups red lentils

Fridge
vegan butter 
4 cups vegetable broth
2 cups chicken stock
non-dairy milk

Spices
brown sugar
dried oregano
dried parsley
tarragon
coriander
cumin powder
cumin seeds
mustard seeds
curry powder
 
cayenne pepper
turmeric
toasted sesame seeds

Oils & Vinegars
shredded chicken breast
coconut oil
mirin or agave nectar
peanut oil
tamari


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MONDAY

Pumpkin Chicken Soup

Serves 4 | 45 minutes 

Guest Chef: Chef Lu

1 lb cooked shredded chicken breast
1 medium sweet yellow pepper, chopped
1 medium onion, chopped
3 cloves garlic, minced
1 Tbsp olive oil
2 cups chicken stock
1 can kidney beans, drained
1 can black beans, drained
1 can solid pumpkin puree
2 Tbsp brown sugar
1 can tomato sauce
4 medium tomatoes, chopped
1 Tbsp dried oregano
1 Tbsp dried parsley
1 tsp tarragon
1 tsp salt
1 tsp pepper

Heat a dutch oven over medium heat. Heat the olive oil then add the chicken, garlic, onions, and peppers for 5 minutes. Add remaining ingredients and bring to a boil for 6 minutes. Reduce heat to a simmer for 30 minutes. 


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TUESDAY

Radish Curry

Serves  4 | 30 minutes | Vegan, GF
Source: Crop Stories no. 3: Radishes

2 tbsp coconut oil
2 tsp coriander
1.5 tsp cumin powder
1 tsp cumin seeds
1 tsp mustard seeds
¼ tsp cayenne pepper
Pinch of turmeric
1 large onion, diced
3 cloves garlic, minced
2 inch piece of ginger, peeled and minced
1 green chili, minced
2 cups chopped radish (daikon)
½ cup diced canned tomato
1 lb mixed greens
Salt to taste

  1. In a large saute pan, melt coconut oil over medium heat. Add coriander, cumin powder, cumin seeds, mustard seeds, cayenne pepper, and turmeric and cook for 1 minute

  2. Add onion, garlic, ginger, chili, and radishes and cook or 5-10 minutes until onions are translucent and radishes start to brown. 

  3. Add tomatoes, greens, and salt and cook for 10-15 minutes until greens are tender. 


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WEDNESDAY

Baby Bok Choy with Crispy Shallots & Sesame Seeds

Serves 4 | 20 minutes | GF, V
Veganomicon by Isa Chandra Moskowitz

1 pound baby bok choy
2 small shallots, sliced very thin
1 (½ inch) cube fresh ginger, peeled and minced
2 tablespoons peanut oil
1 tablespoon mirin or agave nectar
1 tablespoon tamari
1 tablespoon toasted sesame seeds

  1. Rinse bok choy in bowl of water

  2. Heat peanut oil in a large skillet over medium heat.

  3. Add sliced shallots and frey for 5 minutes or until they’re deep golden brown and crisp.

  4. Remove from pan and set aside

  5. Add ginger and stir-fry for 15 seconds

  6. Add bok choy and stir-fry for about 2 minutes or the leaves start to wilt

  7. Stir in the Mirin and tamari and cover the pan. Steam for 2 minutes, then remove the lid

  8. Transfer to a serving plate, top with fried shallots, and sprinkle with toasted sesame seeds.


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THURSDAY

Radish Top Soup

Serves 4 | 40 minutes | Vegan, GF 

1 tbsp vegan butter 
1 large yellow onion, diced
3 cloves garlic roughly chopped
4 medium sized potatoes, peeled and cubed
4 cups vegetable broth
6 packed cups radish tops, roughly chopped
4 tbsp non-dairy milk
1 lemon juiced
Sea salt and black pepper to taste

Potential toppings:
Chopped parsley, cracked mixed pepper, seaweed, gomasio, sliced radishes, creme fraiche

  1. Heat large saucepan over medium-high heat. Melt butter then add onion. Saute until they start to get translucent but not brown. 

  2. Add garlic, potatoes, salt and let everything cook together for about 5 minutes. 

  3. Add vegetable broth and bring to a low simmer until potatoes are tender when poked with a fork about 20 minutes. 

  4. Add milk, radish tops, lemons, pepper and more salt to taste. Cook until radish tops are wilted. 

  5. Blend everything using an immersion blender OR let cool a little bit and blend in batches using a blender or food processor.

  6. Serve and sprinkle with toppings of your choice and good French loaf


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FRIDAY

Coconut Curry Lentils

Serves 4 | 40  minutes | Vegan, GF

2 tbsp olive oil
1 onion, diced
1 bell pepper, diced
2 tsp ginger, minced
2 cloves garlic, minced
1 hot pepper, diced
2 tbsp curry powder (or make your own combo)
1 can coconut cream
2 cups red lentils, washed 
1 heirloom tomato, diced
¼ cup cilantro, diced

  1. Heat olive oil in a large saucepan on medium-high. Add onions and saute until they begin to become translucent. Add peppers and saute for about 5 minutes. Add garlic, ginger, curry, salt, and pepper. Saute for a few minutes. 

  2. Add lentils and coconut cream. Add additional water if necessary to cover lentils. Bring up to a boil and reduce to medium heat. Cover for about 15 minutes until lentils are soft. Taste and adjust seasoning as needed. Fold in tomato and cilantro. 

Landon Bubb