Tasty Meals Loaded With Veggies

Tasty meals can be packed with veggies—add these to your meal rotation! Remember, Veggies=Fiber+Micronutrients so your health gets a boost too! Aim to fill half your plate with them.

1. Biryani with Veggie Skewers

2. Mac & Cheese with Steamed Veggies

3. Mushroom Smash Tacos with Salad

4. Tofu Cabbage Salad

5. Veggie & White Bean Minestrone Soup

6. Raw Veggie Platter

7. Spinach & Feta Egg Muffins

Biryani with Veggie Skewers

Adapted from Urvashi Pitre’s Instant Pot recipe for Chicken Biryani. You could use chicken or paneer or some other protein.

Ingredients:

For Biryani:

• 2 tablespoons Ghee or butter 

• 1 small onion, thinly sliced 

• 1 tablespoon minced ginger 

• 4 garlic cloves, crushed 

• 1 pound boneless, skinless chicken thighs OR paneer for a vegetarian version

• Veggies like broccoli, carrots, peas, etc

• ½ cup chopped fresh cilantro 

• Make fresh biryani masala by mixing in spice grinder

  • 1 bay leaf

  • 1 tsp fennel seed

  • 10-12 green cardamom pods

  • 1 tsp black peppercorn

  • 2 cinnamon sticks

  • 1 tbsp clove

  • 4 tbsp coriander seeds

  • 2 tbsp cumin

  • 1 cup basmati rice, rinsed and drained 

• 1 cup water

• Salt 

For Veggie Skewers:

- 3 zucchini, cubed

- 1 bell pepper, cubed

- 1 cup mushrooms

- 2 tbsp olive oil

- 2 tsp dried herbs (Try Shawarma mix)

- Salt and pepper

Instructions:

Biryani:

• Preheat the Instant Pot by selecting Sauté and adjust to More for high heat. When the inner cooking pot is hot, add the ghee and let it heat until it’s shimmering. 

• Add the onion and 2 tsp of the biryani masala. Stir and cook for 3-5 minutes, or until the onions are well browned and crisp at the edges. 

• Add the ginger and garlic and cook for 2 to 3 minutes. 

• Add the chicken pieces and sear gently on both sides to precook the chicken slightly. 

• Add 2 more tsp of biryani masala and any other veggies that you’d like to include.

• Mix and spread out the chicken-and-vegetable mixture to cover the bottom of the pot. 

• Sprinkle the chopped cilantro and mint over the chicken mixture. 

• Spread the rice across everything and sprinkle salt over the top. Do not stir!

• Pour in the water and gently push the rice down so it is mostly covered by the water.

• Lock the lid into place. Select Manual and adjust the pressure to High. Cook for 5-8 minutes. 

• When the cooking is complete, let the pressure release naturally (10 minutes). Unlock the lid. 

• Mix it gently from the bottom or serve it by scooping up a layer from top to bottom so you include the chicken, herbs, and rice in every serving. You can serve with yogurt if you like.

Veggie Skewers:

• Toss vegetables by hand or tongs in oil and herbs

• Thread onto skewers —fun activity to do with the kids

• Grill for 5-7 minutes or until very lightly charred

• Serve alongside biryani

Serving:

• Serves 6

• Prep time: 45 minutes - 1 hour

Mac & Cheese with Steamed Veggies

Ingredients:

Mac & Cheese:

• 8 oz elbow macaroni

• 1 cup shredded cheddar

• 1 cup milk

• 1 TBSP butter

• 1 TSP flour

• Salt and pepper

Steamed Vegetables:

• 2 broccoli heads

• 1/2lb green beans
  

Instructions:

Mac & Cheese:

• Cook pasta al dente

• Make roux with butter and flour

• Add pepper

• Slowly add milk, whisk smooth

• Incorporate cheese

• Mix with pasta

• Add salt to taste

Steamed Vegetables:

• Steam vegetables in Instant Pot for 3 minutes and do instant release

• Sprinkle with sea salt

Serving:

• Serves 4

• Prep time: 30-45 minutes

Mushroom Smash Tacos with Salad

You could stick to mushrooms only or do a mix of veggies or combines mushrooms with finely cubed achiote chicken breast.

Ingredients:

Tacos:

• 8 oz mushrooms

• 8 street taco flour tortillas

• 1 tbsp olive oil

• Taco seasoning

• Shredded cheddar

• Lime wedges

Side Salad:

• Shredded baby gem lettuce

• Cherry tomatoes

• Guacamole

• Pepita Seeds

Instructions:

1. Mushroom Preparation:

• Chop mushrooms

• Heat oil, and add taco seasoning

• Cook until water is released

2. Taco Preparation:

• Warm tortillas on both sides

• Add a little bit of cheddar

• Add several chunks of mushrooms

• Sprinkle a little more cheddar on top

• Flip over open face and let mushrooms and cheese sizzle on heat

• Use spatula to remove crispy side

• Top with cilantro (if desired)

• Serve with lime

3. Side Salad with Guacamole

• Mash the 3 avocados

• Squeeze in 1 lime

• Add garlic powder, onion powder and paprika to taste

• Add salt and pepper to taste

• Add scoop of guacamole on top of salad

Serving:

• Serves 4

• Prep time: 45 minutes

Tofu Cabbage Salad

Ingredients

• 1 block Hado Miso tofu, cubed

• 1/2 head red cabbage, shredded

• 2 carrots, julienned

• 12 snap peas, julienned

• Dressing:

  • 1/4 cup smooth peanut butter

  • 2-3 tablespoons tamari or soy sauce

  • 1 tablespoon rice vinegar

  • 1 teaspoon toasted sesame oil

  • 1/2 lime squeezed

Instructions

• Sautee tofu cubes in a tiny drizzle of olive oil

• Prepare dressing by whipping together the ingredients and adjust quantity based on your taste

• Toss tofu with cabbage and dressing

Serving

• Prep time: 30 minutes

Veggie & White Bean Minestrone Soup

Ingredients:

• 1 lb of dry beans (white beans)

• 6-8 cups of water or veg stock if you like it richer. I use 1 Tbs “Better than Bouillon” Vegetable Base

• 2 tbs olive oil

• 8 cloves garlic, chopped

• 1 medium onion, chopped

• 5 stalks celery chopped

• 5 carrots, chopped

• 4 handfuls chopped kale

• 1 bay leaf

• Oregano to taste (or assorted Italian seasoning)

• Red or black pepper to taste

• 1 can of crushed tomatoes

• Salt to taste

• Vinegar

Instructions:

• Soak 1lb of beans overnight with 1.5 quarts of water and a 1/4 tsp of vinegar.

• Set Instant Pot to Sauté medium. Fill the bottom of the pan with olive oil. Add chopped garlic and onion and cook till browning.

• Sauté all vegetables til soft and browning.

• Rinse beans thoroughly and add to pot, with water, stock, oregano, spices, and bay leaf. 

• Slow cook until beans are tender, adjusting water so it’s thicker than a soup and thinner than a stew. (For quicker soup, set instant pot for 5 minutes on Bean/Chili and let cooker release naturally)

• Add in crushed tomatoes and kale, cooking til fully softened and mixed in. You can also add some diced zucchini here if you like

• Finish with parmesan cheese, olive oil, parsley and/or bread when serving.

Serving:

• Serves: 6

• Prep time: 1hr 15 minutes

Raw Veggie Platter

Assorted crunchy vegetables:

• Carrots

• Cucumbers

• Bell Peppers

• Celery

• Snap Peas

Cut them in rounds or sticks and store for easy access as a snack or pre-dinner veggies for you and the kids.

Spinach & Feta Egg Muffins

Ingredients:

• 7 eggs

• 1 cup spinach, chopped

• 1/4 cup feta cheese

• Cherry tomatoes, quartered

• Salt and pepper

Instructions:

• Preheat oven to 350°F

• Whisk eggs

• Add spinach, tomato, and feta to the mini muffin mold (24 muffins)

• Pour egg mix into muffin mold

• Bake 15-20 minutes

Serving:

• Makes 24 muffins

• Prep time: 40 minutes

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