Some of the recipes I make for my lunches would work for you: Black beans and brown rice. I add frozen corn, salsa and diced tomatoes. Lentils and brown rice is good. Just saute some onion, celery and carrots; add one cup of brown rice, and one bag of lentils. Add 5 cups of water and 4 bay leaves. When it is cooked I stir in a can of diced tomatoes.
Vegetarian chilis are another great way to get whole proteins and meals out of one dish. There are many varieties out there (and here in Spark Recipes). I love cooking up a big pot (in a large slow cooker not the small one!) and putting away single serving sizes in the freezer that I can pull out when I need a meal quickly. I've got a few recipes (not entered into Spark Recipes yet) if you would like, just send me a message.
My vegan go to is to cook up a pound of beans (black beans are usually my first pick) in the slow cooker over night and then eat them throughout the week. You can also do the same with rice or quinoa so that you have meals at the ready any time you like. (And I find you can just fit 1 pound of beans and sufficient water to cook into one of the smaller size slow cookers- I think 1.5 quarts.)
A simple way to cook a pound of black beans that I learned from a friend who made them for me my freshman year is to take a pound of black beans, a (yes, whole) head of garlic with just the outer layers peeled, and a Tbs. of salt (I usually do a bit less on the salt). Cover with water 1.5-2 inches above the level of the beans, and cook away. In a slow cooker this is about 7 hours on low I find. If you're cooking conventionally on the stove top, it's maybe 1-2 hours at a simmer depending on the age of the beans. To make refried beans, chop up an onion and sauté in a little olive oil (or broth if you want completely fat free beans!) and then add the beans which you have mashed up with a little of the cooking liquid to the consistency you prefer. If you don't plan to refry the beans I would suggest adding a chopped onion to the beans as they cook.
I used this cookbook when I was in college, so I could have options beyond just the raw stuff. It's doable on a college budget and I don't think any of the recipes take very long to cook. It's written for vegetarians, but could easily be adapted to vegan.
Hummus! High in protein and delicious, can use as a spread on sandwiches or a dip. One can chickpeas, one-two tsp tahini, 1-3 cloves of baked garlic cloves to taste, olive oil and lemon juice. Throw chickpeas, tahini and baked garlic into blender. Blend. Add olive oil to achieve desired consistency. Add lemon juice to taste. Blend until smooth. You can add other stuff to it, roasted red peppers are good. Another good idea is pesto. While we are on the subject of a blender, smoothies are an amazing quick breakfast, and can be made with veggies, protein powder, flex or chia seeds to boost their nutritional value. Good luck, and have fun in college!
Something that works well in college is cut up fruit, vegetables and dips. You can make a lot on Sunday night, and then you have a few days' worth. Some of my favorite vegan dips are the easiest: -- Tofutti with chopped green onions, garlic, black pepper & herbs -- Peanut or almond butter -- Tahini mixed with a little miso -- Tofutti with shreeded cheese substitute, pepper & green onion -- Pepitas blended with cilantro, nut oil, garlic and a dash of hot sauce -- Mashed carrots or sweet potato with hijiki, sesame oil, ginger, garlic, tamari
Another thing I used to do was to make several servings of a protein dish at once, then divide it up into freezer containers and freeze it. Once you go into hibernation to write papers and take tests, you do not want to have to go shopping or do food preparation. That's when you need good, preprepared food so that you don't have to rely on your roommates' leftover pizza.
Edited by: SATTVA at: 8/7/2013 (23:52)
Pounds lost: 1.3
Fitness Minutes: (170)
7/28/13 10:40 A
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