10-DAY PLANT-BASED CHALLENGE

10-Day Plant-Based Recipes

WHITE BEAN & BERRY TOAST

Prep Time: 5 minutes
Total Time: 5 minutes

INGREDIENTS:
  • 1 15-oz. can white beans, rinsed and drained
  • ¼ cup almond milk, unsweetened
  • 2 tsp. pure maple syrup
  • 1 tsp. vanilla extract
  • ¼ tsp. ground cinnamon
  • 10 slices whole grain bread, toasted
  • 2 cups mixed fresh fruit (berries, kiwi, etc.)
INSTRUCTIONS:
  1. In a food processor, combine beans, milk, maple syrup, vanilla, and cinnamon until a smooth paste forms.
  2. Spread toasted bread with bean mixture.
  3. Top with fruit.

COUSCOUS BOWLS

Prep Time: 15 minutes
Total Time: 35 minutes

INGREDIENTS:
  • 2 cups vegetable broth
  • ½ tsp. cumin
  • 2 cups whole wheat couscous
  • Salt and pepper to taste
  • 4 cups romaine lettuce, chopped
  • 1 15-oz. can chickpeas
  • 1 medium cucumber, chopped
  • 1 medium tomato, chopped
  • 1 medium red onion, thinly sliced
  • 2 tbsp. fresh parsley
  • 1 tbsp. lemon juice
  • 1 tbsp. tahini dressing

For the tahini dressing:

  • ½ cup tahini
  • ¼ cup lemon juice
  • 3 cloves garlic, minced
  • Salt and pepper to taste
INSTRUCTIONS:

For the tahini dressing:
Blend tahini, lemon juice, garlic, and 1 cup water until smooth. Season with salt and pepper.
For the bowls:

  1. In small saucepan, bring broth and cumin to a boil. Stir in couscous. Return to a boil; remove from heat.
  2. Cover and let stand 15 minutes, until broth is absorbed. Fluff with fork and season with salt and pepper.
  3. Divide lettuce, chickpeas, cucumber, tomato, onion, and couscous. Sprinkle with lemon juice and parsley. Drizzle with tahini dressing.

LENTIL, MILLET, & TOMATO SALAD

Prep Time: 10 minutes
Total Time: 1 hour

INGREDIENTS:
  • ½ cup millet, rinsed
  • 1¼ cups boiling water
  • ½ cup lentils, rinsed
  • 
2 cups water
  • Olive oil to taste
  • 1 large heirloom tomato, diced
  • 1 lemon, zest and juice
  • 2 tsp. parsley, chopped
  • 2 green onions, chopped
  • Salt and pepper to taste
INSTRUCTIONS:
  1. In a small saucepan, over medium heat, dry roast the rinsed millet until the color darkens and the millet becomes fragrant.
  2. Pour 1¼ cups boiling water over millet. Cover and cook for 30–40 minutes or until water is absorbed and millet is thoroughly cooked. Cool to room temperature.
  3. Meanwhile, cook lentils in 2 cups of water for 30–40 minutes over medium heat, or until lentils are thoroughly cooked. Add any necessary water, and drain any extra water once lentils are cooked. Cool to room temperature.
  4. In a large bowl, toss millet and lentils in olive oil. Add tomatoes, lemon zest and juice, seasoning, and green onions. Salt and pepper to taste.
DOWNLOAD RECIPES | DAY 7