It's day three of our Earth Day 2021 plant-based meal plan series. This today’s meal plan is inspired by the tropics. On the menu today? Start your day with a refreshing raspberry grapefruit smoothie, munch on rainbow collard wraps for lunch, and savor a coconut curry soup for dinner. Missed day one and two? Check them out.
How to shop for your day of meals:
Breakfast: Raspberry Grapefruit Smoothie
Looking for a fruity, zesty morning treat? The combination of raspberries and grapefruit makes for a super vibrant smoothie.
Prep time: 5 minutes
- 1 scoop Vanilla Vega® Essentials
- 1 cup unsweetened coconut milk
- 1 cup fresh or frozen raspberries
- ½ large pink grapefruit, peeled
- 2 tsp chia seeds
- 6 ice cubes
- Flaked toasted coconut to garnish
- Add all ingredients except for the garnishes and ice to your blender. Blend until smooth.
- Blend in the ice cubes until no chunks remain.
- Pour into a glass, top with toasted coconut if desired, and enjoy
Lunch: Rainbow Collard Wrap
The best sandwich alternative! These wraps are loaded with fresh crisp veggies such as carrot, cabbage, and bell pepper. Nutritious, plant-based and ready in only 30 minutes. Don’t forget the tahini dipping sauce!
Prep time: 30 minutes
- 1 bunch collard greens
- Vegetable filling (choose three or more of your favorite veggies from your local market or grocery store)
- Beets, shredded raw or baked
- Sweet potato, roasted or mashed
- Parsnips, roasted
- Squash, raw sliced thin or roasted
- Mushrooms, raw or cooked
- Onion-raw, roasted or pickled
- Fresh cilantro
- Fresh parsley
- Bring a large frying pan filled halfway with water to a boil and add a generous pinch of salt.
- Start by slicing off part of the thick stem seam that runs down the center of the collard leaf. On the side of the leaf where the seam bulges higher, run a paring knife horizontally along, removing as much as you can. Made sure to push the knife away from you and mind your fingers!
- Place a leaf in the boiling water for 30-60 seconds. You want to lightly blanch it so it’s pliable and easy to work with when assembling your wraps.
- Remove from water and place on a clean kitchen cloth to dry and cool. Repeat the process with the rest of your collard leaves. While the leaves are drying, prep the veggies and make the spread and sauce.
- Once ready to assemble, lay a collard leaf with the stem running horizontally. Layer your spread and veggies along the center, leaving room on either side. Fold both sides over the ends of the filling followed by the bottom, and then roll away from you to meet the top edge. Slice in half and serve.
Dinner: Coconut Curry Soup
This plant-based curry is a lunchtime favorite at Vega HQ. Look in your international grocery store for Kefir lime leaves and Thai basil. Both add a uniquely delicious taste to this dish. Serve it over brown rice for a nutritious meal.
Time: 27 minutes
- 1 tsp coconut oil or other cooking oil
- 1 onion, diced
- 2 carrots, julienned
- 1½ red or green peppers, julienned
- 6 mushrooms, sliced
- 3 Tbsp red curry paste
- 1 Tbsp curry powder
- Pinch red chilli flakes
- 3 cloves garlic, minced
- 1 Tbsp ginger, minced
- 2 (14oz) cans coconut cream
- 1 liter/33 fl. oz. vegetable broth
- 1 package tofu, pressed, drained and cubed
- 1 cup brown rice, cooked
- ½ bunch cilantro, chopped
- Splash of lime juice or apple cider vinegar
- 1 tsp salt
- 2 Kefir lime leafs
- 1 stalk lemongrass
- Small handful Thai basil, torn
- Heat coconut oil in large pot. Add onions and carrots. Sauté three to five minutes.
- Add peppers and mushrooms. Sauté three minutes.
- Add garlic, ginger, red pepper flakes, curry paste and curry powder. Sauté one minute, stirring frequently. Optional: If using lemongrass and Kefir lime leaves add here and remove before serving. You can put them in cheesecloth tied together with string for easy removal.
- Add vegetable broth and tofu and let simmer for 15-30 minutes.
- Add coconut cream and brown rice. Simmer until hot. Season with salt. *Optional: Remove lemongrass and Kefir lime leaves now.
- Cilantro and a splash of lime juice or apple cider vinegar. *Optional: Add Thai basil here.
How are you celebrating Earth Day 2021? We’re donating 25,000 trees in partnership with One Tree Planted. Want to learn more? Read the blog here. Looking for more meal plans? See days one and two here.