SUNDAY MEAL PREP · BEGINNER VEGETARIAN
Two dinners.
One easier week.
You don’t need seven new recipes to start eating vegetarian. Pick two meals with ingredients in common, keep the components separate, and repeat the meals you enjoy.
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Your two-dinner starting point
Each recipe below makes two servings. Make them on consecutive evenings or prepare the vegetables and sauce together on Sunday. The estimated cooking time is 20–25 minutes per recipe.
1. Chickpea tomato skillet
- 1 can chickpeas (400 g), drained
- 1 can chopped tomatoes (400 g)
- 1 onion and 2 garlic cloves, chopped
- 1 tablespoon olive oil; 1 teaspoon smoked paprika
- 100 g spinach; bread to serve
- Soften the onion in the oil in a skillet over medium heat, about 5 minutes.
- Add garlic and paprika; stir for 30 seconds.
- Add the chickpeas and tomatoes. Simmer for 12 minutes, stirring occasionally.
- Stir in spinach until wilted. Season to taste and serve with bread.
2. Lemon white bean bowls
- 1 can white beans (400 g), drained
- 150 g dry couscous
- 1 red pepper and 1 onion, sliced
- 100 g spinach; 1 garlic clove, chopped
- 1 lemon; 1 tablespoon olive oil
- Prepare the couscous according to its package directions.
- Soften the onion and pepper in olive oil in a pan for 8–10 minutes.
- Add the garlic, beans and a splash of water. Cook until heated through, then stir in spinach.
- Spoon over couscous and finish with lemon juice to taste.
One shopping list for both dinners
- Produce: 2 onions, 1 garlic bulb, 1 red pepper, 200 g spinach, 1 lemon
- Cans: 1 can chickpeas, 1 can white beans, 1 can chopped tomatoes (400 g each)
- Grains: 150 g couscous, bread
- Check the cupboard: olive oil, smoked paprika, salt and pepper
Make Sunday useful
Check your cupboard first, wash the vegetables, and measure your spices. Then cook the first dinner and leave the second recipe ready for tomorrow. Repeat these meals later in the week with freshly prepared ingredients, or choose more recipes in PlanVeggie.
