Market Meal Plan: Week 15

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Market Shopping List

3 cloves garlic
2.5 cups leafy green
1 loaf whole grain bread
1 cup green beans
1 zucchini
1 yellow summer squash
2 tomatoes
1 head savoy cabbage
4 shallots
6 small potatoes, 2 medium potatoes
2 small onion
1 pint snap peas
1 cup carrots
2 cups mushrooms
1 medium head of cauliflower
1 head broccoli
Piedmont Provisions Mango Thai Basil preserves

Spices
black pepper 
2 teaspoons mustard seeds
asafetida
(optional but great)
red pepper flakes, red chili powder
garlic powder
cumin seeds
ground turmeric

Oils & Vinegars
grapeseed oil
olive oil
vegetable oil
white wine vinegar
sesame oil
Tamari

[You can get away with using olive oil in leui of sesame and grapeseed. I won’t tell anyone.]

Pantry Needs

Produce
1 lime
2 Tbsp ginger

Pantry
1 15-oz. can chickpeas
lite italian dressing
2 Cups White Rice

Fridge
½ cup frozen mangos
1 cup shredded part-skim mozzarella 
1 cup plain Greek yogurt
2 tbsp vegan butter
3/4 cup unsweetened almond milk
vegetable broth
1 block firm tofu



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MONDAY

Summer Vegetable Salad

Serves 5 | 20 minutes | Vegetarian

4 slices whole grain bread
1 tsp vegetable oil
1 cup green beans
1 zucchini
1 yellow summer squash
2 tomatoes, chopped
1 cup shredded part-skim mozzarella 
1 cup lite italian dressing
1 dash of black pepper (optional)

  1. Preheat oven to 375 F. Cut bread into cubes and place on baking sheet. Drizzle vegetable oil over bread and toss to spread evenly. Bake for about 8 minutes until bread is golden brown.

  2. Rinse and dry green beans. Cut in half and place in a microwave safe bowl with ¼ cup water. Microwave for 3 minutes then immediately put green beans in ice water to stop cooking. Set aside while you prepare the other ingredients.

  3. Cut zucchini and summer squash in half lengthwise, then slice. 

  4. Combine squash, zucchini, green beans, tomatoes, and mozzerella cheese. Pour Italian dressing over vegetables and toss to coat evenly. Add toasted bread cubes right before serving. 


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TUESDAY

Cabbage and Chickpeas with Mustard Seeds and Yogurt

Serves 6 | 30 minutes | Vegetarian, GF
Source: Bon Appetit Test Kitchen

olive oil
2 teaspoons mustard seeds
1 15-oz. can chickpeas, rinsed
½ head savoy cabbage, cored cut into 1" strips
Kosher salt, freshly ground pepper
1 tablespoon white wine vinegar
½ teaspoon crushed red pepper flakes
1 cup plain Greek yogurt

  1. Heat oil in a large skillet over medium-high heat. Cook shallots and mustard seeds, stirring occasionally, until shallots soften and mustard seeds begin to pop, about 3 minutes. Add chickpeas, cabbage, and 2 cups water; season with salt and pepper. Bring to a boil, reduce heat, and simmer, covered, until cabbage is very tender, 10–12 minutes. Uncover and cook until liquid is almost completely evaporated, about 3 minutes. Stir in vinegar and red pepper flakes; season with salt, pepper, and more vinegar, if desired.

  2. Season yogurt with salt and pepper. Spread yogurt onto a serving platter and top with cabbage and chickpeas.


WEDNESDAY

Loaded Mashed Potato Bowls

Serves 4 | 30 minutes | Vegan, GF

6 small potatoes 
2 tbsp vegan butter
3/4 cup unsweetened almond milk
1 Tbsp garlic powder
Salt and pepper to taste
1 Tbsp sesame oil
1 cup carrots cut into matchsticks
2 cups mushrooms
2 cups leafy green

  1. Put potatoes into large pot of water (enough to cover), add a few tbsp of salt, cover, and bring to boil. 

  2. Cook for about 20 minutes until potatoes slide off knife when poked. Strain and let cool for about 5 minutes. 

  3. Mash and add butter, milk, salt, pepper and garlic powder adjusting to taste and consistency preference

  4. Heat the oil over medium-high heat. Add the carrots and saute for about 10 minutes. Add the mushrooms to the pan and continue to sauté for another 10 minutes. Add a pinch of salt at each stage 

  5. Add the spinach and saute for another 5 minutes.

  6. Place the mashed potatoes in separate bowls and add the cooked carrots, mushrooms, and spinach.


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THURSDAY

Mango Thai Basil Stir Fry

Serves 4 | 45 minutes | Vegan, GF

1 block firm tofu, drained & pressed, cut into 1 inch cubes
3 tbsp grapeseed oil
3 cloves garlic, minced
1 Tbsp ginger, peeled and minced
1 yellow onion
1 pint snap peas, strings removed
4 Tbsp vegetable broth
1 head broccoli, cut into florets
½ cup frozen mangos
2 tbsp Tamari
Salt
2 Cups White Rice, cooked according to package

  1. Cook rice according to package

  2. In a deep frying pan or wok, heat 1 Tbsp oil over medium-high heat, swirling to coat the pan. Add tofu and cook until lightly browned on one side, about 3 minutes. Turn tofu cubes, being careful not to break them and cook until browned on the opposite side. Transfer to plate.

  3. Wipe pan clean, place over high heat, and add 1 Tbsp of oil, again swirling to coat pan. Add onion and stir fry for 1 minute. Add peas, and a pinch of salt.

  4. Add garlic, ginger, carrot, and broccoli and frozen mango and stir fry for about 1 minutes. Add tamari, orange juice, and broth. Cover and cook on high heat until vegetables are almost tender, about 5 minutes. Add greens and stir until wilted. Add Mango Thai Basil to thicken remaining liquid into a sauce. Add tamari and salt to balance flavors.


FRIDAY

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Aloo Gobi

Serves 4 | 40 minutes | Vegan, GF
Source: Indian-ish by Priya Krishna

2 medium russet potatoes, cut into 2"-long sticks
1 medium head of cauliflower, cut into small florets
5 Tbsp. extra-virgin olive oil, divided
1 tsp. cumin seeds
½ tsp. ground turmeric
1 small onion, finely chopped
1 Tbsp. thinly sliced ginger
Pinch of asafetida (optional, but really great)Pinch of red chili powder
1 tsp. (or more) kosher salt
1 Tbsp. (or more) fresh lime juice
½ cup chopped cilantro leaves with tender stems

  1. Preheat oven to 400°. Line a rimmed baking sheet with foil. Toss potatoes and cauliflower with 3 Tbsp. oil on prepared sheet. Spread in an even layer and roast, tossing once halfway through, until cauliflower and potatoes are browned and slightly crisped, about 30 minutes. Let cool.

  2. Meanwhile, heat remaining 2 Tbsp. oil in a large skillet over medium-high until it begins to shimmer. Add cumin and cook, stirring frequently, until they turn a medium shade of brown, about 1 minute. Reduce heat to medium and swirl in turmeric. Add onion and cook, stirring frequently, until translucent, 4–6 minutes. Add ginger, asafetida (if using), and chili powder and cook, stirring, until heated through and well combined, about 1 minute longer.

  3. Stir in roasted potatoes and cauliflower, including any charred bits from the foil, and gently mix (don’t overmix, or the cauliflower will fall apart). Add salt and cook, tossing occasionally, until potatoes and cauliflower are tender (but not soggy!), 5–6 minutes. Remove from heat and add lime juice. Taste and add more lime juice or salt, if needed.

  4. Transfer potatoes and cauliflower to a platter. Top with cilantro.

Landon Bubb