A Week of Low Effort Vegan Meals (pretty healthy)
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- Опубліковано 17 гру 2020
- Hello and welcome back to a mini what I eat in a week - this time I filmed one lazy, low effort vegan meal a day: Creamy Lemon Pasta, a Thick Cherry Banana Free Smoothie Bowl, Banana Oat Pancake Cereal, a Cozy Sweet Potato Bean Stew, Tofu Cream Cheese Sandwiches and more!
Tag me in your recreations on instagram :) @mina_rome
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Email: minarome.yt@gmail.com
Website: www.mina-rome.com
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Everything I Eat in a Week: • What I eat in a Week (...
✨INGREDIENTS✨
#1 Cherry Smoothie Bowl
¼ cup cashews, soaked in water overnight (40g)
1 cup frozen cherries (150g)
½ cup frozen berries (70g)
1 tbsp vegan vanilla protein powder
½ tbsp flax seeds, ground
3 soft dates
⅓ cup non dairy milk (80ml)
chocolate granola and hemp seeds
→ serves 1
#2 Raw Salad with Hummus Toasts
1 small head of broccoli
½ small head of cauliflower
1 apple, shredded
2 carrots, shredded
a handful of finely chopped herbs, fresh or frozen
dressing:
1 ½ tbsp white wine vinegar
1 tbsp olive oil
1-2 tsp date syrup
salt to taste
spices to taste ( i used ras el hanout)
also bread, toasted
plain hummus
nutritional yeast
optional: hot sauce, balsamic glaze
→ serves 2
#3 Banana Oat Pancake Cereal
1 medium sized banana mashed
1 cup small cut oats (90g)
a pinch of salt
1 tbsp flax seeds, ground
½ tsp cinnamon
a little coconut oil for the pan
also non dairy milk and perhaps some peanut butter
→ serves 1-2
#4 Garlic & Lemon Pasta
2 cloves of garlic
1 tbsp olive oil or cold vegan butter
¾ cup + 1 tbsp soy cream or soy ‘cuisine’ (200ml)
1/2 tsp lemon zest
lemon juice (add the juice of ½ lemon first, taste test and see if you want to add the other half as well, I like a LOt of lemon in my food haha)
1 tbsp nutritional yeast
¼ tsp turmeric for the color, add more if you want
salt, pepper to taste
1-2 tsp agave syrup, if needed
¼ cup of unsweetened non dairy milk (60ml) - if needed to stretch out the sauce
100-180g of short cut pasta (3,5 - 6.3 oz) - in the video I made 100g exactly but you can easily make two servings of pasta using this sauce
→ serves 2
#5 Cozy Veggie and Bean Stew
1 block of smoked tofu (200g = 7 oz)
1 medium sized sweet potato
½ can chickpeas (120g)
½ can kidney beans (120g)
1 1/4?cup veggie broth (310ml)
1 cup tomato sauce (250ml)
add a bit of water as it’s cooking ~ ⅓ cup (80ml), more if needed
a handful of finely chopped herbs, fresh or frozen
~ ½ cup frozen vegetables (~75g)
season to taste in the end
serve with nutritional yeast
→ 3 - 4 servings
#6 Baked Apple Oatmeal
½ apple, chopped into small cubes
½ cup small cut oats (45g)
1 tsp chia seeds
¼ tsp salt
¼ tsp cinnamon
¼ tsp baking powder
2 tsp rice syrup, or other liquid sweetener
3 ½ tbsp applesauce
⅓ tsp vanilla
2 tbsp non dairy milk
optional: coconut oil for greasing the bowl
topping ideas: vegan yogurt + peanut butter
#7 Tofu Cream Cheese and Spinach Toasts
for the cream cheese:
1 block of firm plain tofu (7 oz)
1 ½ tbsp white wine vinegar
1 tbsp nutritional yeast
2-3 tbsp non dairy milk
salt to taste, I added ¼ tsp
1 small red onion or some frozen red onion
oil for the pan
3-4 handfuls of fresh baby spinach
a squeeze of lemon juice
2 pieces of bread
→ serves 1, tho there is enough cream cheese for 2 servings, so if you make more spinach this recipe works for two people
🎵 music 🎵
intro by Tigermilch: open.spotify.com/track/42YsAH...
Ben Camden - Leather Bags - thmatc.co/?l=061999D3
north takoda: / glitter-thank-you-for-1m
soft eyez: / chantal
C.JAMES - Losing - thmatc.co/?l=368AB1CD
trees and lucy: open.spotify.com/track/79Dv0V...
Cults: - thmatc.co/?l=C35EC7C1
thmatc.co/?l=4F1875AA
Jeremy Sullivan: / rockets-ft-smallballa-...
Alana Yee - Sentimental - thmatc.co/?l=37E76794
outro by TrigNO - Touch & Roll - thmatc.co/?l=9C1AC690
Much love,
Mina
this video is not sponsored
I'm really glad you have a typical German kitchen. So many cooking channels are in those luxurious American-sized kitchens and there's no room in my flat for half the gadgetry they consider essential.
I didn't know there was a difference in kitchens! That's very interesting. What's typical in one? I personally don't want to have a microwave anyways in mine-they're really annoying to clean.
@@miaulink1152 4 burner stove, full size oven (2 ovens if you're rich), microwave, toaster, blender, dishwasher, refrigerator taller than you are, kitchenaid mixer, and cabinets upon cabinets to hold it all in. A typical American kitchen is about 12qm, which is half the size of my entire Berlin flat.
Right! We don't even have a full sized oven (just one of these small portable ones) and our stovetop has room for 1 pot. I feel like most German kitchens are just way too small because so many people tend to cook less and want more space for other things.
@@constancestrawn1303 Wow. Yeah, I'm probably just gonna have an oven, stove, dishwasher, and blender. Oh, and the fridge/freezer too.
@@miaulink1152 I have 2 electric burners, but they're too close to each other so I can only use one at a time. They came with the flat, which as you know is rare. After I've gotten a little more settled in, I plan to switch it out for a single induction. I also have a mini oven on the countertop and one of those mini blenders that makes a single smoothie. I have a bit bigger of a fridge because I wanted a freezer too. I have mobility problems and can't always leave the house so a frozen surplus comes in handy. I really like my tiny little kitchen, but I find myself struggling when following other English language food channels.
my fav is whole wheat pasta with hummus as the "sauce" - just cook the pasta, drain 95% of the water, add hummus, lemon juice, fresh or frozen spinach or kale, and serve with chili flakes
I also make this pasta sometimes, it's wonderful! 😊 I usually add some chopped cherry tomatoes or sundried tomatoes 🍅
I love hummus pasta! One of my favourite ways to make it is with nooch and a bit of cayenne.
@@winterhisagi2921 ohh yes i add nooch too! don't know how i forgot
love this so much!! ADD DRIED TOMATOES it will change the game
Ashleigh you're a genius. That sounds amazing.
I’m a simple woman...I see “effortless vegan recipes” I ✨click✨
Dude, you are so beautiful. You look like Ashley Graham.
OMG True!
She does, they could be related! 😊
For real! She's so gorgeous!
BROOO she totally doooeeesss
She does, just not as fat
So i literally love that these receipts are based on german products, since I'm german and love watching these videos, but I never can buy the products they used. So thank you for living in germany and making vegan food videos 😊😅
I love that she doesn't use fancy stuff. I'm from Latinamerica and I can do most of her dishes, but when I watch someone from the US or the UK they always have tons of ingredients I can't buy in my country
This might sound stupid, but it never occurred to me I could put just one tablespoon of protein powder into a smoothie. I always felt required to use the massive “scoop” every time. Lmao thank you
That's funny and lovely😊.
@@flow4458 Haha, thank you. Sometimes we don’t realize the silly little habits we have until we see someone do it differently!
@@whatsreallyinvaccineshealt756 GIRL-
That’s so funny! I thought the same thing!!! Lol!
@@okthanks4792 I can so relate...happens to me all the time😁😂.
Your low effort recipes are literally my high effort meals 😂 a low effort food diary for me would be cereal for breakfast, vegan convenience food (probably either vegan ravioli or ramen) for lunch and then bread for dinner.. 😅
Absolutely, and that's the days I'm not having toast for breakfast, lunch and dinner😂
Mine for dinner is: rice, canned tomatoes, beans. Put in rice cooker, done. Put tomatoes into a pot, let cook for 15 mins with herbs and mexican spice mixture. Add beans, cook for 7 mins. Done.
for ramen you can just throw in some frozen veggies, and you have to get real fancy then you can fry an egg and add to it.
@Sadhana Linga It can be vegan eggs. those might be expensive but there are options
Uh, you can get smoked tofu that just need to be cut into cubed and thown in
I love any type of "roasted" soup. Just toss all the vegetables in the oven with some garlic, onion & your seasonings of choice. In the oven you don't have to fuss over it, so just give it time to roast, add veggie broth and blend with my immersion blender. Works a treat for any root vegetable in particular.
But you need quite an amout of oil to coat the veggies, right? I try not to have too much fat in my diet but I love everything oven roasted although many veggies tend to burn then.
Thanks supper helpfily
you could also steam the veggies or boil them in the broth/coconut milk. thats how i make my soup 😋
@@Shirumoon it won’t taste as good without oil (still good tho) but it works just as great!
"But what's time anyway" - I felt that.
This is nice but we don't have the same conception of "low effort" lmao
Legit saaaaame. I feel like cooking youtubers forget that the amount of time they spend on cooking is not the norm. I do not have the time nor energy to do all these elaborate recipes & clean up afterwards x'D
Thanks for the great ideas. I will def try that noodle sauce!
Here is a super quick and easy bean/tomato soup idea for lazy winter evenings:
- 1 Can of crushed tomatoes (I mix them first really well)
- 1 Can of water (re-use tomato can when empty)
- 1 Can of white beans
- 2 Tbsp nutritional yeast
- 1/2 veggie broth cube
- 1/2 tsp onion, and garlic powder
- A lot of fresh basil (or sub for 1/2 tsp dry basil)
- 2 bay leaves
- Salt and pepper to taste
Cook all these until hot
Turn heat down / Remove bay leaves / Add a generous amount of fresh spinach
So good!
me not having winter or snow in my country: *takes notes*
dumbledore isn't discriminating anyone for their christmas wishes in this house 💝
I like making a simple chilli. Fry onion with garlic, add chickpeas, kidney beans, sweet potato, canned tomatoes and veg stock. Boil until potatoes are cooked. Then add couscous and let it soak up the moisture. Done! Oh and also add spices like pepper, chilli flakes and curry powder ;))
YOU HAD ME AT LOW EFFORT ♥
Damn that smooth jar slide at 1:02 girl you got moves
If i tried that it'd probably smash against the wall xD
Quick & simple recipes are the best! We also try to keep our recipes as time-saving as possible!
Thanks for the inspiration! 😊💚
thanks for watching :)
Your recipes are amazing! 🙏🏻
My favourite vegan youtuber 😫😫😫 literally best part of my day when mina uploads, Especially when I have no clue what to eat!!
my dad asked me if i wanted something from the grocery store I said no, now I come across this and have a full list arghh :cccc
I was so shocked when you started speaking German, even if I know that you are in Germany and I am too, but yeah... I was like whaaaat did I change the video or what is that? :DD
Hab mich gefreut wie ne Irre als ichs damals rausgefunden hab weil man endlich ma die ganze verwendeten Produkte im eigenen Supermarkt finden kann
@@user-gf3gh7jk5q jaa voll, das ging mir genauso 😊😊
I just looove your recipe videos! 😊 So inspiring and so much fun to watch!
OMG THOSE ARE THE EASIEST COOKIES LIKE EVER TYSM @MINAROME
Yay! This video is the highlight of my day! 🤩
I love how easy your recipes are and that you edit the video to jump right into them without long introduction or wait times for the next recipe!
Mina, I just love your recipes and the aesthetic of your channel. It brings me so much joy! Love you lots ❤❤
A low effort meal that I love: chickpea and lentil salad. Take a drianed can or half (depending on ur serving size) of chickpeas and lentils, and process them together. Cut up veg like carrots, celery, cabbage, etc and then combine with the chickpea mix. Add a couple tbsp of tahini, then lemon and/or other seasonings to taste. So good to put in wraps, toasts, or eat by the spoonful whatever floats your boat lol.
Chickpeas are honestly a gift from God.
My favourite low-effort meal is cous cous with zucchini, bell pepper and chickpeas. You just cook the cous cous which is super easy, stir fry the vegetables with olive oil, garlic and onion until they're nice and soft (for like 10 minutes max) and toss everything together with some salt and pepper or paprika. I'm not vegan so I also add canned tuna sometimes but the vegan version is also great.
the "bye" was so cute 🥰
The written recipes you have below are amazing and supper helpful!
I truly love watching your videos. They are amazing 🤍
mina knows what we need, DANKESCHÖN
deine küche ist so minimalistisch - ich liebe das!
Mmm that sandwich looked goood 😋Thanks for the inspo! Merry holidays!
It's incredible how you inspire me in every video ❤️
I looove her recipes 😍😍😍
Omg i just found your channel but im absolutely in love with it, cant wait to try out your recipes 🥰
6:35 omg that's so cute! the bird shaped jar, I love it
hey, i just wanted to say that i really enjoy watching your videos and getting inspired by them :) I'm always happy to find a new one to watch
Absolutes soul food. Ich liebe deine Videos! :-)
yo my first vegan snack video i found really easy to make🙌🏽 i’ll be trying these this week !
These all look absolutely supreme! Don't know which to try out first, all I know is that with time being extra rare at the moment entering exam period, low effort recipes, that are guaranteed to be delicious (as they always are) are the best! Thankyou for the inspiration and wonderful content! 😊💚 Help make the day extra awesome, and hope you have a wonderful day 💚
YUM YUM!! Love all of your meal ideas✨💗✨😘🎄🧚♀️💃
I love love love the spinach sandwich at last
My go to low effort meal (and just general favourite meal) is oatmeal. However, some pasta with store bought arrabbiata sauce and vegan Italian sausage is phenomenal.
beautiful, healthy, and a calm voice- chile leave some for the rest of us 😷
ugh im in love
Recent favourite short meal: heat onion+garlic in a wok with some oil .add vegetable broth and frozen asia veggies or brokkoli,add coconut milk and glassnudels,let it cook for a few minutes...ready. Love it❤and love your channel🤗
just made the spinach and tofu sandwich and it was delectable!! I added a bit of parsley too for some additional fresh flavor :P
loved all these recipes
My fav is a french dish called petit salé : just cook some oignon and garlic in a pot with some olive oil then add carrots, some people add celery sticks too, then add the lentils, then water, near the end I add a cube of vegetable stock and when the lentils are almost cooked, add some vegan sausages or some smoked tofu. It’s so fucking good (pro tip : add a splash of apple cider vinegar on top)
i def need a video with your fave german products like bread brands and stuff!!
One of my fav meals is basically just pasta with soy cream and smoked tofu, It's delicious!!
Hey Mina, I have no idea if you'll see this comment but I'm posting it anyway ^^
I just wanted to thank you for your videos. I've been a vegetarian for 10 years and I've been trying to go on a more vegan way of life for some time now (I've also been trying to eat healthier food and exercise a lot more) and your videos have helped me a lot. I don't always replicate the exact recipes because I improvise a lot in the kitchen but they've inspired me A LOT. Your channel has helped me eat healthier these past few days/weeks.
And I'm not just letting a comment. I've been watching a lot of cooking channels on UA-cam (vegan, non-vegan, vegetarian, etc.) and yours is clearly the best one for me. So much diversity and creativity, so many good ideas and you don't use products that cost 15€ or are so hard to find.
Again, you've without knowing it you've helped me a lot lately. Thank you
Great video and recipes Mina. I am having Winter fried rice with Brussels sprouts for dinner tonight.😋
everything looks so gooood
I'm so happy I found your channel this year :) happy holidays wish you the best!
Happy holidays back to you!! Thanks for being here ☺️
Du wirst in jedem Video hübscher und wirkst ausgeglichen und glücklich😊 ich liebe deine Videos :)
oh my gosh manilife peanut butter is the absolute BEST thing I've ever tried.
Definitely gunna try all of these eventually
i'm not a vegan or even vegetarian but these dishes genuinely look soooo good and healthy so i'll definitely be sure to try some of them in the future! also you're really pretty
Ahhh..just like home. I have been being creative lately but love the lazy day meals!!
Ich liebe diese Videos uff. Ich koche gerne und auch gesund und habe das meiste zu Hause. Ich werd so viel nachkochen, ich bin so faul und esse gefühlt jeden Tag Reis aber jetzt habe ich gute Ideen für ne Abwechslung. Thaaanks 🙏🏻
bruh these are honestly pretty healthy and low effort! I love this vid!!✨😌✌
I’m making Saturdays dinner I’m so tired and didn’t want to take long to cook this was perfect for me thank you
love ur recipes
Great recipes! I'd really love to see a video of make ahead meals/snacks/whatever that keep well in the freezer :)
OMG, the vegan cream cheese recipe seems so easy and I have all the ingredients. I will definitely make some!
Baked oatmeal 'cake' looks amazing. You're a saviour you always give me ideas ✌
My go to low effort meal lately would be a boiled potato, whatever greens I have at hand(lettuce, dill, and parsley with a little bit arugula is my fave), grape (or any really) tomatoes, little bit of raw onion chopped finely (can leave it in water to rid of the extra onion flavour, but I like raw onion flavour), lots of lemon juice, cumin, black pep, tiny bit of ground corriender seeds, and salt to taste. I then top them with one or two handfuls of chickpeas I warmed up in a pan a with some bbq sauce, cumin, black pepper, paprika, tiny bit of salt and tiny bit of tabasco or I'm sure some sriracha would be amazing instead. Oh and maybe a little drizzle of olive oil. I add the chickpeas later but if you let the salad rest in the fridge like an hour or two it'll taste even better. And let me tell you. Leftovers are a blessing with this one. I'd make sure to add the chickpeas only when I'm ready to eat though
I'm not even vegan but I'm so in love with your banana bread bake, I make that like 2 times a week since I discovered it. I love your aesthetic. Keep going🥰
omgomg u should check out Rachel Ama´s epic banana bread recipe omg its stuffed with jam and nut butters it is sooo delicious too!! and vegan
@@jellyfishcorpseschannel01 Omg sounds delicious. Thanks for letting me know!
rllly cool recipes!!!!
I can’t. Ur absolutely gorgeous. Ur voice is so angelic. AND u can cook
when she started speaking in german my heart went: theeereee she goessss, there she goes again...¨¨¨
I am excited for Christmas
Instant childhood nostalgia when you mentioned st Nicholas day (I used to spend Christmas holidays in germany
I baked the oatmeal for 2 minutes in the microwave. Worked perfectly :)
i tried the banana oats cereal thing and it was pretty good👌 😋 also add some almond butter and dried berries
Mein Lieblingsessen für faule Tage:
Vollkornnudeln mit Trüffelöl, frischem Babyblattspinat, klein geschnittenen getrockneten Tomaten und ein wenig Knoblauch/Gewürze nach Geschmack.
Einfach alle Zutaten in eine Schüssel geben und vermengen während die Nudeln kochen, und dann die Nudeln dazu :) ich esse die Nudeln auch aus der selben Schüssel, das ist besonders praktisch ,wenn man keine Spülmaschine hat 😅
Und manchmal mache ich noch Hefeflocken dazu. Olivenöl funktioniert auch, aber ich empfehle wirklich Trüffelöl, da es einen sehr guten intensiven Eigengeschmack hat und das Gericht deutlich besser schmecken lässt.
I love frying gnocchi (store-bought, from Rewe) in some oil with onions and garlic (add agave syrup to caramelize them). I then add a few cherry tomatoes, let it fry for a bit, season it with some salt and pepper and eventually add fresh basil. Top it off with a handful of arugola, let it wilt down for a bit. Then serve! :)
Ahh love these!! Thank you for sharing❤️❤️
I'm glad you like them!
The stew looks so good
fave cosy low effort meal rn is veggie lentils. Fry some garlic, 1 diced onion, carrot, zucchini, 1/2 capsicum together in a saucepan with olive oil. Add 1/2 cup~ washed whole green lentils, 2~ cup hot water and veg stock cube (or 1 cup veg stock and 1 cup water), cumin and turmeric, salt and pepper, and a bay leaf and let it simmer for like 15 minutes. Comes out so warm, delicious, filling, wholesome. Olive oil drizzle, finely chopped parsley, nutritional yeast (ofc). Perfection!!! So cheap as well.
I made the stew today but I actually used your receipt and marie johnsons. So it was sweet potato, smoked tofu, mushrooms, cherry tomatos, chickpeas, onion, garlic, caned tomato purree, veggy stock and some spices and siracha👌
I love that I instantly knew exactly which Harry Potter and which part you were watching 🤓
Love to see someone using as many frozen herbs and onions as I do. Frosta rules! - Their frozen garlic is great as well btw. Especially right now when there doesn't seem to be really fresh garlic in the stores.
I wish I could find frozen herbs where I live. I would buy them all the time. I already buy frozen things and freeze them myself
Is no one going to talk about how cool her accent was when she said some words.
kidney beans
itried the veggie&bean stew today hehe everyone loved it
I will try these for sure
I love your videos and I’m excited for this one also
yay thanks
I can't count how many times I did the yellow citrus pasta 🥰😍 I love it so much and right now it's even better with asparagus in it!
Kurz vor 23h. Mega Hunger bekommen, danke :D
These look yum
easy recipe rec: like to make vegan chickpea "tuna" salad! so mash up a can of chickpeas, add 1/4 a cup of vegan mayo (hummus or an advocado w some mayo works too), add like 2 stalks of diced celery, diced half of a red onion, some garlic powder, salt, pepper, a little paprika, and the juice of half a lemon. You can serve on bread/toast, with crackers, or as a veggie dip. You can also throw in some cilantro if you want! So good!
Love this!
So gonna try the lemon pasta today! It looks so good! I feel like it would go with avocado too which I still have leftovers off, we'll see :)
the thing i've been making constantly is a mexican-inspired wrap/burrito situation. i sautee red onion in some olive oil, add in like half of a red pepper and some frozen corn, add in chopped mushrooms, and sautee until everything is cooked. the spices are key here, so i usually add ground cumin, salt, pepper, smoked paprika, garlic powder, onion powder, and lemon juice. then i put some sour cream and refried beans onto the tortilla, wrap it up, and grill that in the pan for about 2 mins on each side. it takes like 20 minutes, is full of veggies, and is delicious, but also feels kind of indulgent because it's like a burrito.
Lovely food today!
My current favourite student meal is sweet potato curry- boil sliced sweet potatoes then whilst they boil fry an onion in coconut oil, season with turmeric, chilli and ginger then add soya milk and stir in sweet potatoes and frozen peas
AaahhHh!!! I love your videos I just keep waiting for them 😩❤️
Sameee
thanks for being here
Ich habe gefühlt die ganze Zeit auf ein neues Video gewartet... xD ENDLICH ♥
❤️
if you ever find yourself making any of these ideas¨ Me literally food prepping to make every single recipe for the following days¿¿?? every time i watch her videos its my guide of what I´ll be eating in the week.
Awe I love that!
@@bridgetwalter4024 hehe
I love watching your videos! I've watched almost all of them..😂💓
❤️
You just reminded me to get more hemp seeds. 👍🏽
I'm telling you skillet cookie "pancakes" are the next hot thing 👍
my oh my.
My favorite low effort meal is fried rice. I take an onion and fry it up in some oil, then add the leftover rice and some soy sauce and cook it until the rice starts to get crispy. I top it with some hot sauce :)
Rice Papers !! you can geht them pretty affordable at asia shops and can fill them with anyyything you have laying around (leftovers, veggies, chickpeas, dips....) so easy and jummmyy