Meals With Monet: Weekly Meal Plan #13

We’re absolutely buzzing about this Monet Meal Plan! It’s vegan week, but before you shy away from this week, please know that this vegan week will be unlike anything you’ve seen before. I know there are some people out there who make vegan food and you know it’s vegan, but that’s not us this week. This week, we’re taking “I can’t believe it’s not butter” to a whole new level! So let’s get cooking!

Grocery List

Monday: Smoky Cauliflower Wing Sub with Corn Salsa and Ranch

Thank you Liv B for the recipe!

Ingredients

Subs:

• 2 6-inch sub buns (cut in half)

• A handful of mixed greens (optional) 

Smoky BBQ Cauliflower Wings:

• ½ head cauliflower (cut into florets)

• ½ cup all-purpose flour 

• 1 tsp smoked paprika 

• 1 tsp ground cumin

• Pinch of salt and pepper

• ½ cup non-dairy milk

• 1.2 cup water

• ¼ cup BBQ sauce

Corn Salsa:

• Corn from 1 ear

• 1 + ½ tsp finely chopped fresh basil

• ¼ cup finely chopped onion 

• Fresh lime juice (optional)

Cashew Ranch:

• 1 cup raw cashews + ½ cup water

• 1 Tbsp dried parsley 

• 2 tsp dried dill

• 1 tsp garlic powder

• 1 tsp onion powder

• 2 Tbsp apple cider vinegar 

• 1 tsp salt 

• 2 Tbsp finely chopped green onion

Directions

1. Preheat the oven to 425°F. Line a baking sheet with parchment paper. 

2. In a mixing bowl, whisk together the flour, paprika, cumin, salt, and pepper. Add the non-dairy milk and water and whisk until the mixture is smooth. 

3. Dip the cauliflower florets into the batter, letting the excess drip off, then place them on the baking sheet. 

4. Bake in the oven for 30 minutes, flipping them halfway through. Remove them from the oven and toss in the BBQ sauce, then bake for another 5 minutes. 

5. Meanwhile, prepare the corn salsa by mixing all the ingredients into a bowl and squeezing the fresh lime juice overtop. Set the mixture aside. 

6. Prepare the cashew ranch by adding all the ingredients to a high-speed blender and blending until smooth. 

7. Spread a layer of ranch onto the inside of the buns. Divide the cauliflower wings onto each bun and add a small handful of greens, some corn salsa, and finish with another drizzle of cashew ranch.

Tuesday: Spicy Falafel Pattie Recipe

Thank you The Little Blog of Vegan for the recipe!

Ingredients

• 1 can of chickpeas (washed and drained)

• 4 Tbsp of Zims Tribe marinade

• ½ white onion

• ⅔ cup flour

• 1 tsp of oil 

• ¼ tsp chili flakes

• ¼ tsp salt

• 1 + ½ Tbsp of frying oil

Directions

1. Place all the ingredients into a food processor/blender and blend until combined. 

2. Pop the mixture into the fridge for 1-2 hours. 

3. Heat a large frying pan along with 1 + ½ Tbsp of frying oil. 

4. Form the falafel mixture into small patties and place them into the pan to cook. They will take around 3-5 minutes on each side. Once they’re cooked, place them onto a kitchen towel to drain off any excess oil. 

5. Serve the falafels warm on naan bread with a drizzle of vegan mayo!

Wednesday: Vegan BBQ Chick’n Pizza Bombs

Thank you, Eat Figs, Not Pigs for the recipe!

Ingredients

• 1 Tbsp extra virgin olive oil 

• 4 oz vegan chick’s strips (cut into small, bite-sized pieces)

• 1 small deveined and deseeded jalapeño (minced)

• 3 cloves fresh minced garlic

• ½ cup vegan cheddar cheese shreds

• ¼ cup vegan mozzarella shreds 

• ¼ cup vegan-friendly BBQ sauce (plus more for serving)

• 2 Tbsp pizza sauce or marinara sauce (plus more for serving)

• 2 Tbsp crushed pineapples

• 2 Tbsp fresh minced cilantro

• 2 tbsp minced red onion

• 2 cans vegan-friendly biscuits

• 2 Tbsp melted vegan butter

• Vegan ranch for serving

Directions

1. Preheat oven to 375° F. Line a rimmed baking tray with parchment paper.

2. Heat the oil in a medium sauté pan over medium heat. Once the oil is hot, add the chick’n, jalapeño, and garlic, and cook, stirring often, until the jalapeño is softened and the chick’n is warmed through, 4 to 5 minutes.

3. Mix in the vegan cheese and continue to stir until the cheese is mostly melted for 3 to 5 minutes.

4. Turn off the heat. Add the BBQ sauce, pizza sauce, pineapple, cilantro, and red onion. Mix to thoroughly incorporate all the ingredients.

5. Taking 1 piece of biscuit dough, flatten it out with your hands to about 3 ½ inches around. Place about 1 tablespoon of the BBQ chick’n mixture in the middle of the dough round.

6. Carefully bring the edges up and over the BBQ chick’n filling, pinching the edges together tightly, making sure to leave no gaps for the filling to leak out. Lay the bombs on the lined baking tray and continue with the rest of the biscuit dough and filling.

7. Brush each bomb with the melted butter and bake for 15 to 20 minutes, until the tops are golden brown and crispy.

8. Remove from the oven and cool for 5 minutes. Drizzle with vegan ranch, BBQ sauce, and garnish with fresh minced cilantro. Serve with more ranch, BBQ, and pizza sauce. Enjoy!

Thursday: Spicy Vegan Sausage Calzones with Ricotta & Broccoli Rabe

Thank you The First Mess for the recipe! 

Ingredients

Cashew Ricotta:

• 1 cup raw cashews (soaked for at least 2 hours)

• ¼ cup hot water 

• ½ tsp lemon zest 

• 1 Tbsp lemon juice

• 2 tsp olive oil 

• 2 tsp light miso 

• 2 Tbsp nutritional yeast

• ½ tsp garlic powder

• ½ tsp onion powder

• Sea salt (to taste)

Spicy Vegan Sausage Calzone:

• 2 vegan sausages (chopped)

• ½ bunch of broccoli rabe (leaves separated from stalks)

• 1 tsp olive oil (plus more for serving)

• Sea salt and ground black pepper (to taste) 1 lb. vegan pizza dough (room temp)

• Flour for dusting

• ½ cup marinara sauce

Directions

1. Make the cashew ricotta. Drain the cashews, then combine them in a food processor with the cashew ricotta ingredients. Run the motor until it produces a smooth, ricotta-like texture, scraping the sides down a couple of times. Add more water if necessary. Once you have a smooth, slightly grainy ricotta-like texture, scrape the mixture into a bowl and store it in the fridge. 

2. Heat a small sauté pan over medium-high heat. Add the chopped vegan sausages to the pan. Stir and sauté the pieces until they have browned at the edge, about 4-5 minutes. Scrape the cooked sausage bits out onto the paper-towel-lined plate. 

3. Wipe the pan and set it back on the heat. Chip the broccoli rabe stalks into 1-inch pieces and give the leaves a rough chop as well. Pour the olive oil into the pan and add the chopped broccoli stalk pieces. Stir and sauté until the stems are bright green, about 2-3 minutes. Season with salt, pepper, and chili flakes. 

4. Add the chopped leaves to the pan with a splash of water. Cover the pan with a lid and cook the broccoli rabe until the leaves are wilted and the stalks are tender, about 1 minute. Season again with salt and pepper and remove the broccoli rabe from the heat, ensuring that all of the water has evaporated. Allow it to cool slightly. 

5. Preheat the oven to 350°F and line a baking sheet with parchment paper. 

6. Divide your pizza dough into 4 portions. Gently shape the portions into circles with your hands then dust your workspace with flour. Using a rolling pin, roll the circles of dough to 6-7 inches in diameter. 

7. In the center of each dough circle, spoon 2 tablespoons of marinara, ¼ of the cooked vegan sausage, 2 tablespoons of cashew ricotta, and ¼ of the cooked broccoli. 

8. Fold the dough over the filling, tightly pinching and twisting the edges to seal. Place the calzones on your prepared baking sheet and lightly brush the tops with olive oil and sprinkle with chili, salt, and pepper. 

9. Bake them for 25-30 minutes, using the broil function for 2 minutes at the end to brown the tops if necessary.

Friday: Best Vegan Meatballs

Thank you Love & Lemons for the recipe!

Ingredients

• ½ tsp extra-virgin olive oil (more for drizzling)

• ½ yellow onion

• 8 oz. mushrooms (de-stemmed and chopped)

• 1 cup cooked black beans (drained and rinsed)

• 2 large garlic cloves (chopped)

• 1 Tbsp balsamic vinegar

• 1 Tbsp tamari 

• ½ cup walnuts

• 1 + ½ cups cooked brown rice

• ½ tsp chili powder

• ½ tsp onion powder 

• ½ tsp sea salt

• ½ tsp freshly ground black pepper

• 1 cup panko bread crumbs 

• 6 soft sub buns 

• 2 cups marinara sauce

• ½ cup chopped fresh basil

• Several handfuls of arugula 

• Vegan Parmesan cheese (for sprinkling)

Directions

1. In a large skillet, heat ½ tsp of olive oil over medium heat. Add the onion and cook until soft, about 2 minutes. Add the mushrooms, pinches of salt and pepper, and cook until everything is browned and soft, 5-8 minutes. Finally, add ½ cup of black beans, garlic, balsamic vinegar, and tamari sauce. Cook for 2 minutes and remove the mixture from the heat and let it cool slightly. 

2. In a food processor, pulse the walnuts. Add the mushroom mixture and pulse 2-3 times until well combined. Do not puree, or the mixture will be mushy. Add the remaining ½ cup of black beans and pulse briefly. Transfer the mixture to a large mixing bowl and stir in the brown rice, chili powder, onion powder, salt, and pepper. Mix until combined. Taste and adjust seasonings. 

3. Preheat the oven to 400°F and line a large baking sheet with parchment paper. Spread the panko breadcrumbs onto a plate. Form the mixture into 18 1+ ½ inch balls and gently roll them in the crumbs, using the breadcrumbs to pat the mixture into cohesive balls. Place on the baking sheet and refrigerate for 20 minutes or overnight. 

4. Drizzle generously with olive oil and bake for 35-40 minutes, carefully flipping halfway through. 

5. Heat the marinara sauce in the skillet and add the meatballs. Heat until the mixture is just warmed through and serve immediately on the buns with arugula, basil, and parmesan cheese.

We’re so excited about this meal plan – how about you? Have you ever tried vegan cooking before? What would you like to see next? Comment below!

For More Monet Meal Plans, Read These:

Meals With Monet: Weekly Meal Plan #12

Meals With Monet: Weekly Meal Plan #11