The Shopping List

Fruits & Veggies Orange Bell Pepper [2] M, W Yellow Onion [3] M, W Tomato [5] M, R, F Garlic [1 head] M, W Artichoke [2 hearts] M Baby spinach [1 pkg] M, F Butternut squash [1 small] W Avocado [5] F Lime [1] F Purple Onion [1] R, F Green onions [1 bunch] R Large Mangos [1 or 2] R Breads and Grains: Whole wheat ziti [1 lb. pkg] M Whole wheat spaghetti [1 lb. pkg] W Whole grain flatbread [4 slices] F Quinoa [1/2 c] R Cans & Jars Tomato sauce [1 jar] M Chopped tomatoes [1 28 oz. can] W Tomato Paste [1 can] W Kidney beans [2 15 oz. cans] W Refried beans [16 oz. can fat free] F Verde salsa [1 jar] F Diced green chilies [1 can] F Vegetable broth [1 c] R Black beans [1 can] R Oil and dairy free salad dressing [1 bottle] T, R Frozen Corn [1 pkg] W Dry Goods Nutritional yeast [ c] M The Pantry Oregano [2 tbsp] M, W Basil [1 tbsp] M Chili powder [1 tbsp] W Cumin [2 tsp] W, R Cilantro [5 tbsp] R, F

Monday: Baked Ziti with Peppers

Prep time: 15 min Cook time: 30 min Serves: 4-6

Tuesday: Caribbean Salad

Prep time: 10 min Cook time: n/a Serves: 4

Ingredients: 1 orange bell pepper, chopped 1 onion, chopped 1 tomato, chopped 2 cloves garlic, minced 1 jar organic tomato sauce 2 artichoke hearts, finely chopped 1 tbsp oregano 1 tbsp basil 1 c spinach 1 lb. whole wheat ziti pasta 1/2 c nutritional yeast Cooking Instructions: 1. Preheat oven to 350 degrees. Saute garlic and onion together in a medium pan. 2. Meanwhile, cook pasta according to directions. 3. In a large bowl, mix together all ingredients except for the artichoke. 3. Place mixture into a baking dish and coat with artichoke. Bake for 25-30 min. Serve!

Ingredients: 6 c baby spinach 2 avocados, peeled and diced 1/2 purple onion, sliced into 1 in. pieces 1 or 2 large mangos, peeled and sliced Cooking Instructions: 1. Mix all ingredients in a salad bowl and top with your favorite oil free dressing. Toss to coat and serve!

Serve with your favorite dinner roll and save any leftovers for a side salad for another dish!

Calories: 373.5 Carbs: 66.2 g Total Fat: 2.9 g

Cholesterol: 0.0 mg Protein: 18.4 g Fiber: 11.9 g

Calories: 124.7 Carbs: 14.6 g Total Fat: 7.5 g

Cholesterol: 0.0 mg Protein: 2.8 g Fiber: 5.5 g

Wednesday: Cincinnati Chili

Prep time: 20 min Cook time: 1 hr Serves: 6

Thursday: Southwest Quinoa

Prep time: 10 min Cook time: 20 min Serves: 4

Friday: Mexican Flatbread Pizza

Prep time: 30 min Cook time: 10 min Serves: 4

Ingredients: small butternut squash, peeled and cubed 2 onions, chopped 2-3 cloves garlic, minced 1 cup corn 1 bell pepper, chopped 28 oz. can chopped tomatoes 6 oz. can tomato paste 2 15 oz. cans kidney beans, drained 1 tbsp chili powder 1 tsp cumin 1 tsp dried oregano Sea salt to taste 1 lb. whole wheat spaghetti Cooking Instructions: 1. Combine all ingredients except spaghetti in a large pot. Simmer for at least one hour. 2. While it is simmering cook spaghetti according to directions. 3. Serve over hot spaghetti.

Ingredients: 1 c vegetable broth 15 oz. can black beans, drained and rinsed 2/3 c quinoa, rinsed 1 medium tomato, diced 3 green onions, chopped 1/2 tsp cumin 2 tbsp chopped cilantro

Cooking Instructions: 1. Bring vegetable broth to a boil in a medium saucepan. Add quinoa and cumin. Cook for 10 Cooking Instructions: min on medium heat. 1. Spread a base of refried beans on top of each 2. Combine all ingredients together in a medium flatbread. serving bowl and mix well. Chill mixture and 2. Assemble other toppings over refried beans: serve cold! diced tomato, red onion, and jalapeno. 3. Place flatbread pizzas on a baking sheet and bake at 400 for five minutes. 4. Remove pizzas from oven; drizzle with a few spoonfuls of salsa verde and add avocado chunks. Mixing in your favorite healthy dressing 5. Bake for an additional three minutes will add a burst of your unique flavor! 6. Top with spinach and cilantro. Serve hot!

Ingredients: 4 slices of whole grain flatbread 16 oz. can fat-free refried beans Salsa Verde 3 tomatoes, diced 2 avocados, diced and drizzled with lime juice 2 c spinach c purple onion, finely diced 4 oz. can diced green chilis 3 tbsp cilantro (optional)

Calories: 332.3 Carbs: 58.7 g Total Fat: 2.0 g

Cholesterol: 0.0 mg Protein: 14.5 g Fiber: 15.9 g

Calories: 208.5 Carbs: 37.9 g Total Fat: 1.7 g

Cholesterol: 0.0 mg Protein: 10.9 g Fiber: 10.0 g

Calories: 413.8 Carbs: 81.3 g Total Fat: 13.6 g

Cholesterol: 0.0 mg Protein: 18.3 g Fiber: 28.9 g

Questions? Email us at Info@TheVeganMenu.com