Your October 2023 Meal Plan is Here
Introducing Weeknight Simple
It’s HERE!! My weeknight-friendly monthly dinner plan. 4 seasonal recipes - complete with shopping list and ideas for batch prep and leftovers, that will hopefully have you craving seconds.
Being that we’re in this shoulder season where we still have some late summer squash and tomatoes, while also welcoming cauliflower, this month we’re doing 4 recipes from The Vegetarian Reset.
Loaded Cauliflower Soup with Zucchini Bread - a zingy, filling soup the color of sunshine. Serve with toasted Zucchini Bread
Pav Bhaji (also using the Zucchini Bread) - a spicy vegetable mash from the streets of Mumbai, served ‘Sloppy Joe’-style atop slices of Zucchini Bread
Mujaddara with Tzatziki - A cauliflower-take on the classic Middle Eastern rice-and-beans dish, fragrant with cumin and topped with irresistible caramelized onions
Feta Pasta - the viral low-effort Tiktok recipe that nukes a slab of feta and tomatoes into a satisfying sauce.
Why just 4 recipes?
I’ve obsessed over this number, trust me. Could I have given you 8? Or 10? Probably. But what are the chances that you cook 10 new recipes in one month? It sounds overwhelming even to me and I’ve made a career out of cooking. But 4 new recipes a month, that sounds approachable. Maybe even in a week.
And hopefully, you like a couple of them enough to repeat (Cooking the same recipe a second time hits easier, like anything else). And maybe you’ll repeat it next month, if you like it enough. That’s my goal here. Repeatable, approachable, yet special recipes. If I’ve given you one go-to meal to add to your rotation from this set of recipes, my work here is done.
What’s going to be special about Weeknight Simple? Lots of things. Obsessively tested recipes so you don’t have to wonder if they will work. A shopping list, organized by aisle. Overlap between ingredients to make shopping efficient and more budget-friendly. Brand recommendations and links.
4 slam-dunk complete dinner recipes that are dinner-soul-food: Soup, Bread, ‘Rice’, Pasta or Salad. Except they are v8well-ified. High-protein, high-fiber. Healthy fat. Vegan options and almost always gluten-free. Ideas to batch cook or meal prep, and tips on reusing leftovers. It’s a work of art!
Heads up! Weeknight Simple will be transitioned to a paid offering from 2024, but I will be making these first 3 months open access to get you all cooking and get some feedback.
Bear with me if there are a few things to be ironed out. Your feedback is what will make this work. A HUGE thank you to those of you that filled out my meal plan survey. I hope you find this usable and I would love to hear your feedback on what’s working and what could be changed.
First things first - let’s get to our shopping list!
This list is organized by supermarket aisle. You can see the ingredient overlap, I thought hard about this!
If you plan to make all 4 recipes, use the TOTAL column. Amounts for all the recipes are given, in case you’re only making a subset you can determine how much to buy.
When I call for an ingredient you may not already have in your kitchen - eg. Moong dal or chickpea flour, I will do my best to ensure it gets used in future recipes and doesn’t go to the pantry graveyard.
I’ve also provided, wait for it, an Amazon list (!) for all non-perishables (brands that I recommend) as available - if you like, you can order from that list to your home.
Essentials that I assume you have in your kitchen, if not, please add these to your first list
Extra virgin olive oil - I like California Ranch for everyday cooking
Avocado oil - I like Primal Kitchen
Black pepper
Salt - I often use fine sea salt in my recipes. You can use kosher salt interchangeably. If using table salt, reduce the amount slightly and adjust to taste.
Shopping note - Eggs are always large, butter is always unsalted unless mentioned otherwise
Click here to view my Amazon List. You can have items shipped to your home if you wish. Please don’t send them to me :) If you know any better ways to do this, I’m all ears.
Download the shopping list here.
Servings:
These recipes are formulated to serve 2 with potentially some leftovers. Multiply as needed. You can see the number of servings in each recipe - Nutritional info is provided per serving on a best-efforts basis and intended to be approximate. Please see disclaimer linked at the bottom of this email.
Sequencing:
I recommend making the Loaded Cauliflower Soup and Zucchini Bread the first night, and using half the loaf.
The second half of the loaf can be used for the Pav Bhaji the next night. If you don’t use it the immediate next day please freeze it and defrost at room temp day of. It doesn’t last very long.
Alternatively, make the Zucchini Bread on the weekend and freeze the loaf in 2 halves, wrapped in cling film or in an airtight bag.
The other two items can be made in any order.
Batch prep, Leftovers and Substitutions
Make a double batch of the cauliflower soup and freeze in souper cubes for the rest of the fall if you have the room!
Leftover Cauliflower Soup can also be used for Shakshuka (page 133 of The Vegetarian Reset) the next day.
If you have 2 loaf pans, make a second loaf of the Zucchini Bread and freeze it for another day. Or if you have an 8-inch baking pan you can use that to make a double loaf.
Make a double batch of the caramelized onions for the Mujadara to throw on salads, soups or grain bowls later.
If you don’t want to make the Zucchini Bread, try using Ezekiel Bread (found in the freezer section of most supermarkets. There’s also a gluten-free version). I like to thaw slices in the microwave then toast them with olive oil or butter.
Click below for the printable version of recipes.
Like it? Love it? Have feedback? Comment below or reply to this email - I am dying to hear from you! And if you haven’t already, please fill out my meal plan survey here.
Recipes reprinted with permission from THE VEGETARIAN RESET by Vasudha Viswanath, The Collective Book Studio, January 2023. Photo credit Alexandra Shytsman
Zucchini Bread
Servings:10 (use it for the cauliflower soup and pav bhaji)
Ingredients
1 medium zucchini/courgette (7 oz./200g)
1⁄2 tsp. + 1 pinch salt, plus more to taste
1 cup/120g chickpea flour
1 scant cup/100g blanched almond flour
1 Tbsp. baking powder
1 Tbsp. ground flaxseed
2 eggs
Directions
Step 1. Grate zucchini using the smaller holes of a box grater. Sprinkle a pinch of salt over zucchini and let sit for 10–15 minutes to draw out moisture.
Step 2. Preheat the oven to 350°F/180°C. Lightly grease an 81/2-x-4 1/2-x-21/2- inch / 201/2-x-11-x-51/2-cm loaf pan.
Step 3. Combine chickpea flour, almond flour, baking powder, flaxseed, and remaining 1/2 teaspoon salt in a large bowl and mix well. Beat eggs lightly in a separate bowl (skip for vegan version).
Step 4. Place zucchini in a thin towel, paper towel, or a nut-milk bag and squeeze over a bowl to get as much moisture out as possible (I usually get at least 1/4 cup zucchini water). Reserve the water for the next step.
Step 5. When oven temp reaches 350°F/180°C, add 1/4 cup zucchini water, beaten egg, and grated zucchini to dry ingredients and stir well with a large spoon or whisk, breaking up any lumps. If the batter is too thick to combine, add a bit more zucchini water 1 tablespoon at a time, up to 4 tablespoons, supplementing with regular water if needed. The batter should be thick, like a lump of wet sand.
Step 6. Transfer batter to prepared pan and tap gently on the counter to settle. Bake for 35–45 minutes or until golden brown on top and a toothpick inserted in the center comes out clean.
Step 7. Let cool 15–20 minutes. Loosen around the edges of the pan with a butter knife if necessary. Transfer to a flat surface to slice, and serve just as you would any other bread!
Cooking notes
Squeeze zucchini hard to get as much moisture out as possible. This is the key to not ending up with a soggy mess!
Store bread in an airtight container for 3–5 days at room temperature, or up to 3 months in the freezer. Defrost 4–5 hours or overnight at room temperature.
To Veganize
Use these ingredient amounts:
1 medium zucchini (7 oz/200g)
½ tsp + 1 pinch salt, divided
1 heaping cup/140g chickpea flour
1 heaping cup/120g blanched almond flour
1½ Tbsp baking powder
2 Tbsp ground flaxseed
6 Tbsp aquafaba (soaking liquid from a can of chickpeas)
Follow the recipe as instructed, omitting the eggs and adding the aquafaba in Step 5. Bake for 45–55 minutes.
Nutrition per serving
Loaded Cauliflower Soup
Servings: 3 - serve this with a slice of freshly baked zucchini bread
Ingredients
1 Tbsp olive oil
2 small Indian green chiles, jalapeño peppers, or Thai chiles, slit lengthwise
2 Tbsp grated ginger
1 Tbsp minced garlic
3 cups/660ml water
1 medium head cauliflower (1 lb 5 oz/600g), leaves and stem trimmed, roughly chopped
¼ cup/28g raw cashews
¼ cup/30g yellow moong dal or split red lentils, soaked for 30 minutes, rinsed and drained
1 tsp salt
½ tsp ground turmeric
2 Tbsp lemon juice
1 Tbsp chopped cilantro/fresh coriander
½ tsp cracked black pepper
Directions
Step 1. Heat the oil in a medium saucepan over medium heat. When hot, add the green chile, ginger, and garlic and sauté until fragrant, 1–2 minutes.
Step 2. Add the water, cauliflower, cashews, moong dal, salt, and turmeric and mix well.
Step 3. Bring to a boil. Reduce the heat, cover, and simmer until the lentils are fully cooked and the nuts are soft, 20–25 minutes. You can also pressure cook the mixture until done (15 minutes on high pressure, natural release in an Instant Pot).
Step 4. Blend the mixture until smooth with an immersion blender. Stir in the lemon juice, garnish with cilantro and black pepper, and serve.
Cooking Notes
Freeze any leftovers in an airtight container for up to 3 months. Defrost in the microwave or at room temperature for 4–5 hours. You may need to pulse a couple of times with an immersion blender to fix the consistency after defrosting
Nutrition per serving
Pav Bhaji
3 servings
Ingredients
BHAJI
1 Tbsp butter
1 cup/150g diced red onion
1 medium plum or Roma tomato (4 oz/110g), diced
1 Tbsp tomato paste
2 tsp ground coriander seed
2 tsp paprika
1 tsp ground cumin
¼ tsp cayenne
2 cups/200g roughly chopped cauliflower
¾ cup/120g frozen green peas
1 small red bell pepper/capsicum (4 oz/110g), diced
¼ cup/30g yellow moong dal (or split red lentils), soaked for 30 minutes and rinsed
1 tsp salt
⅔ cup/160ml water, plus more as needed
1 Tbsp lemon juice
6 slices Zucchini Bread (approximately 2 oz/55g each; recipe provided)
2 tsp butter
2 Tbsp chopped cilantro/fresh coriander, for garnish
4 lemon wedges, for garnish
Directions
Step 1. Heat the butter in a large saucepan (for which you have a lid) over medium-high heat. Set aside 2 tablespoons of the diced onion for garnish and add the rest to the pan. Cook, stirring often,
until the onions are lightly browned, about 5 minutes. Add the tomatoes, tomato paste, coriander, paprika, cumin, and cayenne. Mix well and cook until well incorporated and the tomatoes breakdown and start oozing, 3–4 minutes. Add a tablespoon of water to deglaze the pan if necessary.
Step 2. Add the cauliflower, peas, bell pepper, moong dal, salt, and water, and mix. Bring to a boil, reduce the heat to low, and simmer, covered, adding more water if needed, until the lentils are done, 20–30 minutes.
Step 3. Mash the vegetables and lentils together using a potato masher or pulse a few times with an immersion blender (the bhaji should still have some texture). Add the lemon juice and mix.
Step 4. Toast the bread in a skillet at medium heat using 1/2 teaspoon butter per slice. Serve the bread with bhaji. Garnish with cilantro and serve with the reserved chopped onion and lemon wedges.
To Veganize
Sub any neutral-flavored oil for the butter and use Vegan Zucchini Bread
Nutrition per serving
Feta Pasta
4 servings. (I recommend using Zenb lentil pasta (medium carb) or Kaizen pasta (low carb) in lieu of the zucchini for a “pasta” experience - both linked on my Amazon List)
Ingredients
2 medium zucchini/courgettes (14 oz/400g total), spiralized to pappardelle size or 5oz. lentil/low carb pasta
1 (6 oz/168g) block feta, or crumbled feta (see note)
1 lb/450g grape or cherry tomatoes
2 Tbsp olive oil
2 Tbsp minced garlic
½ tsp fine sea salt, plus more for sprinkling zucchini
½ tsp cracked black pepper
1 tsp cornstarch/cornflour
2 Tbsp + 1 tsp water, divided
Directions
Step 1. Place the zucchini in a colander over a bowl, salt the noodles lightly to draw out moisture, and set aside for 10–15 minutes. Alternatively, if you are using pasta, set a pan of water to boil and follow package directions. Preheat the oven to 400°F/200°C.
Step 2. Place the feta block in the center of an 8-x-8-x-1 1/2 in/20-x-20-x-4-cm baking pan or casserole dish. Surround with the tomatoes and drizzle with olive oil. Sprinkle the tomatoes with garlic, salt, and pepper and stir to mix.
Step 3. Bake for 35 minutes, or until the top of the feta starts to turn golden brown and the tomatoes burst.
Step 4. Using the back of a spoon, mash the feta to break it up and stir to combine with the tomatoes. Combine the cornstarch with 1 teaspoon of water to make a slurry. Add the slurry and remaining 2 tablespoons of water to the baking pan and mix well to make a creamy sauce.
Step 5. Add the zoodles and toss to coat with the sauce. Garnish with additional salt and pepper to taste and serve.
Cooking Notes
If using crumbled feta, use your hands to press it into a block shape in the center of the dish in Step 2.
Cubed eggplant would make a wonderful addition to this dish. Add it in with the tomatoes in Step 2.
To veganize
Use vegan feta
Mujadara with Tzatziki
Servings: 2
Ingredients
MUJADDARA
1 Tbsp + 1 tsp olive oil, divided
1¼ cups/200g thinly sliced onion
12 oz/340g cauliflower rice
1½ cups/360ml water
⅓ cup/60g green or brown lentils
1 large clove garlic, minced
2 tsp roasted ground cumin (see Cooking Notes)
1 bay leaf
1 tsp fine sea salt
½ tsp cracked black pepper
1 Tbsp finely chopped fresh Italian parsley
TZATZIKI
1 medium cucumber (7 oz/200g), grated
½ tsp fine sea salt, plus more for salting cucumber
1 cup/220g whole-milk plain Greek yogurt or dairy-free Greek-style yogurt
1 large clove garlic, minced
1 Tbsp finely chopped fresh dill or mint
1 Tbsp lemon juice
1 tsp olive oil
¼ tsp cracked black pepper
Directions
Step 1. In a medium sauté pan, heat 1 tablespoon of olive oil over medium-high heat. Add the onions and cook, stirring often, until deep golden brown and caramelized, 7–10 minutes. Set aside.
Step 2. In the same pan, heat the remaining 1 teaspoon of oil over medium heat. Add the cauliflower rice and sauté until dry, 10–15 minutes.
Step 3. As the cauliflower rice cooks, bring the water to a boil in a medium saucepan. Add the lentils, garlic, cumin, bay leaf, salt, and pepper. Cover and simmer, until the lentils are cooked and the water has evaporated, 15–20 minutes.
Step 4. Meanwhile, make the tzatziki. Sprinkle the cucumber lightly with salt and let sit for 5 minutes. Squeeze out the moisture using a thin towel. Mix the cucumber and all the remaining ingredients together in a bowl and refrigerate until ready to serve.
Step 5. Add the cooked lentil mixture to the cauliflower rice in the pan, along with half the caramelized onions and half the parsley. Garnish the mujaddara with the remaining caramelized onions and parsley and serve with tzatziki.
Cooking Notes
You can use regular ground cumin for this recipe, but believe me when I say that roasted cumin is a game-changer! Dry-roast cumin seeds on medium-low heat for a few minutes, then blitz in a spice grinder. Don’t have a spice grinder? A tester gave me a simple shortcut—just dry roast your ground cumin itself before using!
Nutrition per serving
