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Plant-Based Meals

Delicious Plant-Based Meals Ready in Just 30 Minutes

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Quick and nutritious plant-based meals that can be prepared in 30 minutes, perfect for busy individuals without compromising health.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Plant-based
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 1 cup Quinoa Rinse before cooking to reduce bitterness.
  • 1 can Black Beans Canned is the quickest choice.
  • 1 can Chickpeas Opt for canned for ease.
For the Vegetables
  • 1 cup Broccoli Use fresh for the best crunch.
  • 1 cup Mushrooms Any type works; portobello adds depth.
  • 1 cup Tomatoes Use any fresh or canned variety.
For the Toppings
  • 1 medium Avocado Swap with hummus for a different twist.
  • 4 pieces Taco Shells or Tortillas Choose whole grain or corn for a nutritious base.

Equipment

  • saucepan
  • Skillet
  • colander

Method
 

Step-by-Step Instructions
  1. Prepare Ingredients: Wash and chop broccoli and mushrooms. Drain and rinse black beans and chickpeas. Set out taco shells or tortillas.
  2. Cook Quinoa: In a saucepan, combine quinoa and water. Bring to a boil, then simmer for 15 minutes until fluffy.
  3. Stir-Fry Vegetables: Heat olive oil in a skillet, sauté broccoli and mushrooms for 5 minutes until tender.
  4. Mix in Proteins: Add black beans and quinoa to skillet, stir for 2-3 minutes to heat through.
  5. Assemble the Dish: Spoon mixture into taco shells, top with avocado and tomatoes.
  6. Garnish for Extra Flavor: Drizzle lime juice or sprinkle herbs over tacos.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 45gProtein: 12gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 7gSodium: 400mgPotassium: 600mgFiber: 10gSugar: 4gVitamin A: 900IUVitamin C: 60mgCalcium: 90mgIron: 3mg

Notes

Prep vegetables and beans ahead for quicker assembly during busy weeknights.

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