Quick Lunch Recipes to elevate your life!👏🏻 🌈 (healthy, vegan, simple)

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Hey friends and welcome!🌞 It's time to elevate your life ( well at least your lunch breaks 😉 ) These quick and simple lunch recipes are here to support you in a busy life where you still want to nourish yourself

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00:00 intro

0:16 Recipe #1 - Banh Mi

1-2 large carrots
1 cup red cabbage ( optional )
1" cucumber
1/4 block tofu
10 shiitake mushrooms ( or other type of mushroom )
1/2 green Thai chilli ( opt for chilli flakes )
fresh coriander ( optional )
vegan mayo ( or plain hummus )
1 tbsp sugar
1 tsp salt ( approximately )
1 cup white vinegar
1/2 cup boiling water
1 tbsp soya sauce
1 tbsp olive oil
1 clove garlic ( opt for 1/2 tsp garlic powder )
soft bun or bread of choice

- chop carrots into match sticks (or however you want to slice them - you can even grate them ). thinly slice red cabbage and chop chilli into small pieces
- in a large bowl add sugar, 1/2 tsp salt and boiling water. Mix until sugar and salt are dissolved. Add carrots, cabbage and chilli, along with 1 cup white vinegar. Mix then set aside
- thinly slice mushrooms, then set aside. Thinly slice tofu
- Heat a pan on medium heat and add olive oil, once warm add tofu, season with salt ( to taste ). Once tofu is crispy on both sides set aside and then add mushrooms to the same pan. Cook for 3-5 minutes, add 1 tbsp soya sauce, minced garlic and 1 tbsp vinegar mixture you made. Cook for 2-3 more minutes
- Thinly slice cucumber, wash coriander and then build your sandwich
- Layer mushrooms, tofu, pickled veg, cucumber, coriander and vegan mayo

3:16 Recipe #2 - "Ramen"
2-3 cloves garlic
1 red Thai chilli
1 large head broccoli
1/3 block firm tofu
1/4 cup soya sauce ( less sodium )
1/4 cup miso brown paste
1 tbsp olive oil
1/4 tsp salt ( or to taste )
4-5 cups water
1 large package instant ramen ( see video )

- mince garlic, thinly slice chilli. chop broccoli into small florets and cube tofu into your desired size
- heat a pot on low heat. Add olive oil, garlic and chilli, cook for 1-2 minutes before adding tofu along with a pinch of salt ( to taste ). Cook for 3-4 minutes before adding broccoli, water, soya sauce and miso paste. cover with a lid and let cook for 10-15 minutes or until broccoli is tender.
- cook ramen noodles according to package in a separate pot, ensure you don't over cook them!
- once everything is done, serve the noodles in a bowl followed by the soup

** Like I mentioned in the video, this is a salty soup, so start with 2 tbsp soya sauce and 2 tbsp miso paste then add from there! ** - if you do over salt it, add a large chunk of potato, while it's cooking, it will help absorb the extra salt.

6:35 Recipe #3 - Roasted Veggie Sandwich
1 large Japanese sweet potato ( sub for normal sweet potato or regular potato )
2 carrots
3-4 cups red cabbage
1 medium red onion
2 tbsp olive oil
3 tbsp balsamic vinegar
1 tsp salt
1/4 tsp black pepper
1/2 tsp smoked paprika ( sub normal paprika )
2 tsp Italian spice mix
chili to taste

- heat over to 175C ( 350 F )
- chop all your veggies on the thinner side, but it doesn't have to be perfect. place in a large pan/ pot thats oven safe with a lid
- season with all of the spices, oil and balsamic vinegar. mix really well then cover with the lid
- Bake for 40-45 minutes ( check at the 30 minute mark to see how tender everything is )
- Once finished, enjoy on any sandwich bread with any other toppings you desire!

8:22 Recipe #4 - Nourish bowl
1/2 cup rice ( brown or white - sub for quinoa )
1 can black beans
2-3 cloves garlic
1 carrot
3" chunk of cucumber
1 cup red cabbage
1 tbsp olive oil
1/4 cup hummus ( flavour of choice )
1/4 tsp salt ( or to taste )
1/4 tsp smoked paprika
chilli to taste
wedge of lemon

- Cook your grain according to the package
- Rinse a can of black beans
- Mince garlic. Chop carrot, cucumber and red cabbage
- Heat a pan on medium heat. Add olive oil and garlic. cook for 45 sec to 1 minute then add the black beans. Season with salt, smoked paprika and chili. The beans will start to look a little dry after a couple minutes, add 1/4 cup water and stir until its almost all evaporated.
- Plate your rice, beans, fresh veggies, hummus and sprinkle some more smoked paprika/chilli, then squeeze a wedge of lemon ( or orange ) on top!

Видео Quick Lunch Recipes to elevate your life!👏🏻 🌈 (healthy, vegan, simple) канала Julia Ayers