Tag: plant based

Meal Prep That Keeps Me on Track: My Go-To Quinoa Bowls
Recipes

Meal Prep That Keeps Me on Track: My Go-To Quinoa Bowls

Lulu LeeLeave a comment

One thing I have learned about trying to maintain healthier habits is that good intentions only get me so far. When life gets busy—and especially when I am working long shifts—it becomes much harder to make thoughtful decisions about what I am going to eat.

That is where meal prep has become incredibly helpful for me.

Preparing some of my meals ahead of time saves me time during the workweek, helps me spend less money on food while I am out, and, most importantly, makes it easier for me to stay on track with my health goals. Instead of waiting until I am tired and hungry to figure out what to eat, I already have something nourishing waiting for me.

Lately, one of my favorite meals to take to work has been these quinoa bowls.

They aren’t complicated or particularly fancy. They’re simply a combination of foods I enjoy: seasoned quinoa, roasted sweet potato, black beans, edamame, stewed peppers and onions, and a slightly sweet and tangy tahini dressing.

The result is colorful, filling, plant-forward, and surprisingly satisfying.

Cooking Without Measuring Everything

If you have followed my cooking for a while, you probably already know that I don’t always measure my seasonings.

I cook by tasting, smelling, looking, and adjusting as I go. A little more garlic here. A sprinkle of nutritional yeast there. Maybe a little more seasoning if something needs it.

That’s how I made these bowls.

So while I have included measurements where I remember them, consider this recipe a starting point rather than a strict formula. Taste your food as you cook and make it your own.

My Meal-Prep Quinoa Bowls

For the Bowls

  • 1 very large sweet potato, peeled if desired and cubed
  • Quinoa, rinsed and cooked according to package directions
  • 1 can black beans, drained and rinsed
  • Edamame, cooked according to package directions
  • Bell peppers, sliced
  • Onion, sliced
  • Fresh ginger, grated or minced
  • Fresh garlic, grated
  • Seasoned salt, to taste
  • Turmeric, to taste
  • Nutritional yeast, to taste
  • Oil, as needed

Roast the Sweet Potato

Preheat the oven to 400°F.

Toss the cubed sweet potato with a little oil, seasoned salt, grated garlic, turmeric, and nutritional yeast.

Spread the cubes in a single layer on a baking sheet and roast for approximately 25–35 minutes, turning them about halfway through cooking. The sweet potatoes are ready when they are tender inside and beginning to brown around the edges.

Prepare the Quinoa

Rinse the quinoa thoroughly before cooking.

Cook according to the package directions, adding seasoned salt, garlic, turmeric, and nutritional yeast to give the quinoa some flavor as it cooks.

Once the quinoa is tender and the liquid has been absorbed, fluff it with a fork and adjust the seasoning to taste.

Season the Black Beans

Drain and rinse the black beans.

Warm them with seasoned salt, garlic, turmeric, nutritional yeast, and a small amount of oil if desired. You don’t need to do much to them—the goal is simply to make sure every part of the bowl has flavor.

Make the Pepper and Onion Mixture

Add a small amount of oil to a pan and cook the sliced bell peppers and onions with fresh ginger and garlic.

Season with seasoned salt, turmeric, and nutritional yeast.

Allow the vegetables to cook until they are tender and flavorful while still retaining some texture.

Prepare the Edamame

Cook the edamame according to the package directions and set aside for assembling the bowls.

Maple-Ginger Tahini Dressing

This might be my favorite part.

The tahini makes the dressing creamy, apple cider vinegar adds some acidity, maple syrup gives it just enough sweetness, and the ginger and red pepper flakes add warmth.

Ingredients

  • 2 tablespoons tahini
  • 2 teaspoons apple cider vinegar
  • 1 teaspoon maple syrup
  • Seasoned salt, to taste
  • Ginger powder, to taste
  • Red pepper flakes, to taste
  • A dash of turmeric
  • Water, as needed

Make the Dressing

Whisk together the tahini, apple cider vinegar, maple syrup, seasoned salt, ginger powder, red pepper flakes, and turmeric.

Add water a little at a time, whisking after each addition, until the dressing reaches a smooth, pourable consistency.

Taste it.

If it needs more sweetness, add a little maple syrup. If you want more tang, add another splash of apple cider vinegar. If you like some heat, don’t be afraid of those red pepper flakes.

Putting the Bowls Together

Divide the quinoa among your meal-prep containers and add portions of roasted sweet potato, black beans, edamame, and the pepper-and-onion mixture.

I prefer to keep the tahini dressing separate and drizzle it over the bowl when I am ready to eat.

And that’s it.

Several components require a little preparation, but they can all be cooking around the same time. Once everything is finished, I have meals ready to grab before heading to work.

Make It Your Own

One of the things I love most about meals like this is that you don’t really need to follow the same recipe every week.

Think of the quinoa bowl as a framework.

Use chickpeas instead of black beans. Swap quinoa for brown or wild rice. Roast whatever vegetables you already have in the refrigerator. Add greens. Change the peppers. Toss in vegetables from the garden when they’re in season.

You can build the bowl around what you have.

That also makes meals like this a good way to use food before it goes to waste.

Making the Healthy Choice the Easy Choice

I am learning that taking care of myself doesn’t always have to involve making some enormous change.

Sometimes it looks like spending a little time preparing food before the workweek begins.

Meal prepping doesn’t guarantee that I will eat perfectly—and I’m not trying to eat perfectly. It simply removes one decision from an already busy day.

When I’m tired, hungry, or rushing to get ready for work, I don’t have to rely on willpower. I can open the refrigerator, grab something I already prepared, and know that I am giving my body a meal that will actually nourish me.

For me, that is what sustainable healthy eating is beginning to look like.

Not perfection.

Preparation.

And a really good quinoa bowl doesn’t hurt either.

Vegan Chocolate Banana Cake (Rich, Fudgy & Protein-Packed)
Recipes

Vegan Chocolate Banana Cake (Rich, Fudgy & Protein-Packed)

Lulu LeeLeave a comment

There are two kinds of baking moments in my house:

The planned ones.

And the “these bananas are about to turn” ones.

This cake was the second kind.

I had three very overripe bananas sitting on the counter, and instead of making the usual banana bread, I wanted something deeper. Richer. Chocolate.

And because I’ve been experimenting with incorporating more plant-based protein into our meals, I decided to blend in silken tofu.

What came out of the oven surprised me.

This isn’t light and fluffy.

It’s dense.

It’s fudgy.

It’s intensely chocolatey.

And it slices beautifully.

🍫 Ingredients

3 overripe bananas

1¾ cups flour

¾ cup maple syrup

3 tablespoons olive oil

1 teaspoon baking powder

1 teaspoon baking soda

1 cup coconut milk

¼ cup applesauce

1 cup cocoa powder

1 package silken tofu

👩🏾‍🍳 Instructions

Preheat your oven to 350°F. In a blender or food processor, combine: Bananas Silken tofu Coconut milk Maple syrup Olive oil Applesauce Blend until completely smooth and creamy. In a separate bowl, whisk together: Flour Cocoa powder Baking powder Baking soda Slowly fold the dry ingredients into the wet mixture until fully combined. Do not overmix. Pour the batter into a prepared baking pan (an 8×8 pan works beautifully for this texture).

Batter poured into the pan (if available)

Bake for 30–40 minutes, or until the center is set and a toothpick comes out mostly clean. Allow the cake to cool completely before slicing. It firms up as it rests.

🍰 The Texture (Because It Deserves Attention)

First slice photo

This cake is:

Thick and moist Almost brownie-like at the base Deep and rich in chocolate flavor Slightly creamy from the silken tofu Naturally sweetened with banana and maple syrup

You cannot taste the tofu. What it does is add structure, moisture, and protein without changing the flavor.

It feels indulgent — but intentional.

🌿 Why I Bake This Way

I’m not trying to make dessert “healthy.”

I’m trying to make it balanced.

Adding fruit.

Adding tofu.

Using maple syrup instead of refined sugar.

It’s about making small shifts that add nourishment without removing joy.

And when a slice looks like this?

No one is asking questions.

Vegan Stewed Black-Eyed Peas with Tofu (A Family Favorite)
Recipes

Vegan Stewed Black-Eyed Peas with Tofu (A Family Favorite)

Lulu LeeLeave a comment

Some of my favorite meals are the ones that come together quietly — no measuring cups everywhere, no rushing, just cooking by feel and adjusting as I go. This vegan version of stewed black-eyed peas is one of those dishes.

I’ve been making some version of black-eyed peas for years, but recently I started experimenting with tofu as a protein swap — and to my surprise, my family really loves it this way. The tofu soaks up all the flavor from the stew, the peas make it hearty and comforting, and the whole dish feels both familiar and new.

This is the kind of meal I make when I want something filling, nourishing, and deeply satisfying — without meat.

Ingredients

  • 1 block firm tofu
  • 1 cup uncooked black-eyed peas
  • Oil (for frying and for the stew)
  • 2 onions
  • 1 bell pepper
  • 1 steak tomato
  • ½ tube tomato paste

Seasoning Mix

(I cook by instinct, so adjust these to your taste)

  • Chili pepper
  • Garlic powder
  • Onion powder
  • Ginger
  • Turmeric
  • Salt
  • Cayenne pepper

Instructions

1. Prepare the Base

  • Rinse and cook the black-eyed peas in water on medium heat for about 30 minutes, or until they begin to soften. Set aside.
  • Cube the tofu and fry it in oil until lightly golden. Remove and set aside.

2. Build the Stew

  • In a food processor, blend the onions, bell pepper, and tomato until smooth.
  • In a pot or deep skillet, heat oil and add the blended vegetables.
  • Let the mixture cook for about 10 minutes, stirring occasionally, until it thickens and the raw tomato flavor cooks down.

3. Season & Simmer

  • Add your seasoning mix and let it cook for another 5 minutes, allowing the spices to bloom.
  • Stir in the tomato paste until fully combined.
  • Add the cooked black-eyed peas and the fried tofu.
  • Lower the heat to low–medium and let everything simmer for about 30 minutes.

During this time, taste and adjust seasoning as needed. You’re looking for tender peas, well-seasoned sauce, and tofu that’s fully infused with flavor.

How We Serve It

This stew is hearty enough to stand on its own, but it also pairs beautifully with:

  • rice
  • crusty bread
  • or a simple side of steamed greens

Leftovers taste even better the next day, once the flavors have had time to deepen.

Cooking by Instinct

I don’t measure my spices because every pot tells me what it needs. Some days it wants more heat, other days more warmth. That freedom is part of what makes cooking feel grounding to me — especially as I continue exploring plant-based versions of dishes my family already loves.

This one is definitely staying in our rotation.

If you try it, feel free to make it your own. That’s the beauty of a good stew.

Bonus Recipe!!
Recipes

Bonus Recipe!!

Lulu LeeLeave a comment

Udon-Inspired High-Protein Noodles (Made With Tofu!)

Yesterday after work, I came home craving something warm, comforting, and packed with flavor — the kind of meal that hits the spot without taking all evening to prepare. I’ve been inspired by Asian cuisine for years, and one dish I always come back to is a good, cozy bowl of udon noodles.

But since giving up meat, I’ve been trying to get more creative with protein. That’s how I ended up experimenting with tofu… not just as the stir-fry topping, but as the actual base of the noodles. And honestly? It worked. It worked really well.

These udon-inspired tofu noodles are soft, chewy, and surprisingly high in protein. They soak up the sauce beautifully, and the stir-fry is full of vibrant veggies, sweet-savory flavors, and just the right amount of heat.

If you’re looking for a plant-forward dish that’s nourishing, filling, and delicious — this is a new favorite.

Udon-Inspired High Protein Noodles

Ingredients

Noodles

  • 1 block of extra-firm tofu (split in half)
  • 1 ¼ cups flour
  • ¼ tsp salt

Stir-Fry

  • ¼ cup extra virgin olive oil
  • ½ block extra-firm tofu, thinly sliced
  • ½ red onion, sliced
  • ¼ cup shredded carrots
  • ½ cup shelled edamame
  • ¼ cup shredded red cabbage
  • ¼ cup shredded sweet potato
  • ¼ cup soy sauce
  • 1/8 cup soy aminos
  • ¼ cup brown sugar
  • Chili pepper flakes (to taste)
  • 1 tbsp grated ginger
  • 1 tsp turmeric powder
  • ½ tsp white pepper

Instructions

Make the Noodles

  1. Squeeze excess water from half the tofu block, then break it apart.
  2. Combine tofu, flour, and salt in a food processor. Blend until a ball of dough forms.
  3. Transfer the dough to a lightly floured surface and knead for about 1 minute.
  4. Roll the dough into a very thin sheet.
  5. Use a knife or pasta cutter to slice the dough into noodles.
  6. Bring a medium pot of salted water to a boil.
  7. Boil noodles for 5–7 minutes, then rinse in cool water and set aside.

Stir-Fry & Sauce

  1. Thinly slice the remaining tofu and fry it in a heated skillet until slightly brown and crispy.
  2. While it cooks, slice the red onion and shred the sweet potato.
    • (Pre-shredded carrots and cabbage work perfectly — that’s what I used!)
  3. In a small bowl, mix the soy sauce, soy aminos, brown sugar, chili flakes, ginger, turmeric, and white pepper. Set aside.
  4. Cook the edamame for 5–10 minutes, drain, and set aside.
  5. Remove the crispy tofu from the skillet. Add the onion, cabbage, sweet potato, and carrots to the same pan. Sauté for about 5 minutes.
  6. Pour the sauce over the veggies and cook for about 3 minutes.
  7. Add the fried tofu and edamame, toss gently, and let simmer for another 5 minutes.
  8. Add the cooked noodles and toss until everything is well combined.
  9. Let it simmer on low heat for an additional 5 minutes.
  10. Let it rest before serving.

I enjoyed mine with a cup of hot sugar-free mango tea, which paired beautifully with the heat from the chili flakes and the warmth of the ginger.

Where I Bought My Ingredients (Budget-Friendly Vegan Staples)

Going vegan doesn’t have to be expensive. Here are the exact ingredients I used for this dish, all budget-friendly and easy to find:

These are not affiliate links — just sharing what worked for me and how I keep vegan meals flavorful, nourishing, and affordable.

A New Favorite in My Meat-Free Journey

I’m really proud of how this recipe turned out — it’s flavorful, filling, and gives me the protein boost I’ve been working toward since cutting out meat. And honestly, it has me excited about exploring more creative ways to use tofu in my cooking.

If you give this recipe a try, let me know how you like it! I’ll definitely be experimenting with more tofu-based dishes soon.