$21 Vegan Food Challenge--Menu/Recipes

Natala of veganhope.com has posted 21 Dollar Challenge. She says, "Millions live in poverty. The saddest part of this is that so many living in poverty believe that they have to eat the worst foods, because they can not afford to eat healthy. This perpetuates even more problems....Let’s help people who are on a very limited budget by showing them that not only can they be Vegan, but they can do so in a healthy way and have enjoyable meals."

I love this challenge idea because I know first-hand how easily a very limited budget leads to a bad diet and gained weight (I am thankful that at this point in my life this challenge is an option!) Also, my family seems to spend the most money on food, and much of it is unnecessary. It is a good challenge to make healthy, prudent food choices.

$21/person per week is the food stamp budget. In my case, we are a family of two adults and two young kids, but I'm counting the two kids as one adult. This means we have an allowance of $63/week. I'm convinced that I can do this with all-natural/organic food (yay Vitamin Cottage!), and, as it turns out, my menu is pretty much gluten-free as well! Here it is:

Breakfast--

Oatmeal with Raisins

Rooibos tea

Lunch--

Platter of almonds, sliced apples and celery with peanut butter, sliced carrots and quartered bread with hummus.

Peanut butter and banana sandwiches

Dinner--

Vegetable Lentil Soup

Vegetable Stir Fry with Brown Rice

Beans and Rice

Squash Soup

Roasted Potatoes with Green Salad

[I have 5 dinner choices, but I know that the soups will cover the extra two dinners and maybe even a lunch.]

Shopping list to come in the next post, but here are my recipes:

Vegetable Lentil Soup

3 Tbsp olive oil (can probably use less and just add water if the veggies begin to stick)

3 yellow onions, finely chopped

1 c. celery (4-5 stalks), chopped

4 lg carrots, washed (not peeled) and sliced or chopped

6 cloves garlic, minced

14 c. water

1.5 c. red lentils (I much prefer their taste and texture to brown or green lentils)

salt, to taste (approx. 2-3 tsp)

pepper to taste

1-2 c. fresh greens (lettuce/kale/spinach), chopped

3 green onions, chopped

Variations:

*Add 2 cans diced tomatoes or 3 c. fresh and 4 tsp red wine vinegar or lemon juice. *Replace vegetable stock for half of the water.

*Serve cooked rice at bottom of each bowl for more substantial meal.

1. In large pot, heat oil then add onion, celery and carrots; cook, stirring, until softened, about 4-6 mins. Add garlic and cook, stirring, for 1 min.

2. Add water, lentils [and tomatoes and vinegar, if using]. Reduce heat to low and simmer, uncovered, for about 35 mins or until lentils are soft and flavor develops. Season with salt and pepper to taste.

3. Serve chopped greens and green onions on top of each bowl of soup. Can also serve with side of toast.

Vegetable Stir Fry with Rice

1 Tbsp olive oil

1 onion, chopped

2 garlic cloves, minced

2 carrots, chopped

2 celery stalks, chopped

1/2 zucchini, washed and chopped

[1/4 c. peanut butter]--I've never tried it in stir fry before, so we'll see how it goes.

salt to taste

fresh parsley, chopped

2 c. fresh greens (lettuce/kale/spinach), chopped

2 green onions, chopped

1 c. brown rice (Boil 2 c. water, add rice, cover and simmer on low for about 45 mins or until water is absorbed and rice is soft.)

1. Heat the oil, cook onion until softened. Add garlic and cook for 1 min.

2. Add carrots, celery and zucchini, cook until softened.

3. ??Add peanut butter and maybe some water, stir. Add salt to taste.

4. Take pan off heat and top with fresh greens, parsley and green onions.

5. Serve on bed of brown rice.

Beans and Rice

1 c. brown rice

2 c. water

1.5 c. prepared beans (I like black), or 1 14 oz. can, rinsed and drained

salt to taste

dash of olive oil

parsley, chopped

fresh greens, chopped

2 green onions, chopped

[chopped tomato if in season and cheap]

1.Boil 2 c. water, add rice, cover and simmer on low for about 45 mins or until water is absorbed and rice is soft. Leaving pan on low heat, stir in beans, salt and oil.

2. Serve on bed of greens and top with parsley and green onions.

Squash Soup

3/4 c. oil

4 white onions, finely chopped (yellow onions work fine too)

3-4 lg squash (butternut, acorn, pumpkin)--needs to equal about 12-14 c. cooked

2 tsp salt, then to taste

1/2 tsp pepper, then to taste

6 c. water (or vegetable broth), then to desired consistency.

1. Cut squash into halves or quarters and set on baking sheet, skin side up. Bake at 400 degrees F for 1 hour.

2. Brown onion in oil, then add salt and pepper.

3. Add squash and water. Bring to boil, then cover and simmer on low for 45 mins, stirring occasionally.

Roasted Potatoes with Green Salad

6-8 red potatoes, cut into 1/4-1/2 inch cubes (russett potatoes are ok to use)

1/4 c. oil (could probably use less if you wanted)

2 cloves garlic, minced

salt and pepper to taste

chopped greens (lettuce, kale, spinach)

1/2 zucchini, chopped

fresh parsley, chopped

green onion, chopped

splash of oil

splash of lemon juice

salt to taste

[chopped tomato, if in season and cheap]

1. Preheat oven to 450 degrees F.

2. In large bowl, combine oil, garlic, salt and pepper then add potatoes. Toss until evenly coated. Transfer to baking pan, preferably with a lip so they don't slide off.

3. Bake, rotating half-way through, for 40 mins or until potatoes are browned on the outside and tender on the inside.

4. Serve immediately with salad on the side.

Oatmeal with Raisins

2 c. old-fashioned rolled oats

4 c. water

1/2 c. raisins (more or less, I just eyeball it)

[I like to add a dash of pumpkin pie spice, but I won't this time for purposes of this challenge]

1. Bring water and raisins to a boil. Stir in oats, simmer on low until most of liquid is absorbed and oats are soft (but not mushy).