easy vegan diet

week one; day one

Monday
• Breakfast: dry oatmeal, packetise almonds and fresh fruit

• Lunch: quinoa salad;
Ingredients
• 1/2 cup quinoa
• 1 cup water
• 1 bunch flat-leaf parsley, washed and chopped, thick stems removed
• 4 persian cucumbers, peeled in strips, seeded, and diced
• 2 medium tomatoes, diced
• 1 ripe and slightly firm avocado, diced
• 2 or 3 tablespoons extra-virgin olive oil
• Salt and pepper, to taste
Directions
• In a small saucepan, bring water and salt to a boil.
• Stir in quinoa, cover, and lower the heat to simmer. Cook for 15 minutes.
• Put quinoa into a medium-size mixing bowl, and cool.
• Add parsley, cucumbers, tomatoes, avocado, and oil to quinoa. Mix, and season to taste with salt and pepper.

• Dinner: three bean chilli with spring pesto
Ingredients
• 1 tablespoon
plus 1/4 cup extra-virgin olive oil
1 small yellow onion, chopped.
• 2 carrots, diced.
• 1 14.5-ounce can diced tomatoes, including liquid
kosher salt and black pepper.
• 1 15.5-ounce can chickpeas, rinsed and drained.
• 1 15.5-ounce can cannellini beans, rinsed and drained.
• 1 15.5-ounce can kidney beans, rinsed and drained.
• 1 clove garlic, finely chopped.
• 3 tablespoons pine nuts, chopped.
• 1 cup fresh flat-leaf parsley, chopped.
Directions
• Heat 1 tablespoon of the oil in a large saucepan over medium-high heat. Add the onion and carrots and cook until tender, about 5 minutes.
• Stir in the tomatoes and their liquid, 2 cups water, 1 ½ teaspoons salt, and ½ teaspoon pepper and bring to a boil.
• Add the chickpeas and cannellini and kidney beans and cook until heated through, about 3 minutes.
• Combine the garlic, pine nuts, parsley, remaining ¼ cup oil, ¼ teaspoon salt, and ⅛ teaspoon pepper in a small bowl.
• Divide the chili among individual bowls and top with the pesto. Serve with the bread, if desired.