20 Minute Meal Ideas (vegan)

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This video includes 5-6 yummy and quick to make vegan meal ideas! For breakfast, lunch or dinner - doesn’t matter. There’s recipes for a cozy millet porridge, a polenta tofu burrito, quick zucchini hummus pasta and more!

Share your recreations over on Instagram and tag me @mina_rome :)

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Email: minarome.yt@gmail.com
Website: www.mina-rome.com

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INGREDIENTS

#1 “Teriyaki” Mushroom Noodles

2-3 handfuls of mushrooms (200-250g)
2 cloves garlic
1 small piece of ginger (about 2,5cm / 1 inch)

1 tbsp vegan butter or coconut oil
1 ½ tbsp soy sauce
2 tbsp red or white wine, optional
spices of choice: pepper, dried herbs, dried garlic, paprika …
2 tsp sweetener of choice
1 tbsp white wine vinegar or juice of ½ lemon
1-2 tsp hot sauce, or more to taste
¼ cup water + 2 tsp corn starch
more water or vegetable broth to thin out the sauce
salt to taste

100g - 150g rice noodles or mii noodles

additional veggies (fresh spinach, carrot “noodles” …)
1 small head of broccoli, cut into florets
sesame seeds and lemon juice for serving

How to steam the broccoli:

add the broccoli florets to a small saucepan along with ¼ cup water (60ml) bring the heat to medium high, place a lid on top, make sure that lid has a hole where the steam can escape, if not, place the lid on “halfway” - let it steam for about 5 minutes or until the broccoli has a vibrant green color, add another splash of water or two throughout the steaming process, if needed

*about 2 servings, depending on what veggies you use and how hungry you are ;)

#2 Polenta Tofu “Burrito”

a handful of cherry tomatoes
2 spring onions
½ block smoked tofu (100g = 3.52oz)
a lil oil for the pan
1 tbsp soy sauce
½ can kidney beans (120g = 4.23oz)
3 tbsp tomato sauce
a handful of vegan pizza cheese or 1 tbsp nutritional yeast
½ cup polenta (85g)
1 ¼ cup vegetable broth (310ml)

unsweetened soy yogurt + 2 tsp white wine vinegar + salt, spices to taste OR
vegan cream cheese OR avocado

2 tortillas
fresh spinach
spring onion

*serves 2

#3 Polenta Bean Bowl

same as #2 just minus the tortillas

#4 Millet Porridge

~ 1 cup cooked millet
a pinch of salt
1 tbsp peanut butter
½ tsp vanilla
2 tsp semi ground flax seeds
3 - 5 dates, chopped
¾ cup non dairy milk (180ml), more if needed
1 apple, grated

topping ideas: vegan yogurt, frozen berries, extra nuts, seeds ...
#5 Millet Tofu Lunch Bowl

1 small red onion
½ block smoked tofu (100g = 3.52oz)
a lil oil for the pan
1 small to medium sized sweet potato, peeled, cut into cubes
3 tbsp corn or chickpeas
¼ cup vegetable broth (60ml)
a handful of fresh or frozen parsley

dressing:
1-2 tsp yellow mustard
2 tsp soy sauce
1 tbsp white wine vinegar
2 tsp rice syrup (or agave or maple)
salt and pepper to taste
if needed: a few tsp of water or non dairy milk to thin it out

also baby spinach

*serves 1-2

#6 Quick Zucchini Olive Pasta

1 zucchini
a lil oil for the pan
2 tbsp sunflower seeds
1 tbsp nutritional yeast
juice of ½ lemon
salt and pepper to taste

75g - 90g shortcut pasta of choice

hummus sauce: 1 ½ tbsp hummus + 2 tsp white wine vinegar + 1 tbsp water (i used a sunflower seed tomato spread in the video)

extra nutritional yeast
a handful of black olives, finely chopped
salt to taste
serve with greens :)

*pasta for one
MUSIC

intro by Jean Tonique - https://soundcloud.com/jeantonique/what-you-wanna-do
Trees and Lucy - smooth exit, quite cool, worry less https://open.spotify.com/artist/201BDST0ijVDCJ5c27rLQl
north takoda - https://soundcloud.com/takodaaa/stuck
dvd - https://soundcloud.com/dvdlovesyou/work-out
flipsum - https://soundcloud.com/flipsum/changing-times
outro by Trees and Lucy - smooth exit

Much love,
Mina

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Видео 20 Minute Meal Ideas (vegan) канала Mina Rome