One-Week Gluten-Free Vegetarian Meal Plan for Two

Instrucciones

1. 1

   Cook 6–8 cups of rice or quinoa.

2. 2

   Roast chopped carrots, zucchini, bell peppers, onions, and cauliflower with olive oil, salt, pepper, smoked paprika, and garlic powder.

3. 3

   Make a lemon dressing with ¼ cup olive oil, 3 tablespoons lemon juice, 1 teaspoon Dijon mustard, salt, and pepper.

4. 4

   Cook extra chickpeas or use four cans, rinsed well.

5. 5

   **Core shopping list**

6. 6

   Chickpeas, red or brown lentils, firm tofu, eggs

7. 7

   Rice, quinoa, gluten-free bread or certified gluten-free oats

8. 8

   Potatoes and sweet potatoes

9. 9

   Canned diced tomatoes and coconut milk

10. 10

    Spinach, carrots, zucchini, bell peppers, onions, cauliflower, garlic, lemons

11. 11

    Feta, cheddar, and plain yogurt

12. 12

    Gluten-free tamari, curry powder, cumin, turmeric, smoked paprika, chili flakes, oregano, and vegetable broth

13. 13

    **Cooking notes**

14. 14

    For the curry, sauté onion and garlic, add curry powder and turmeric, then simmer chickpeas, tomatoes, coconut milk, and spinach for 20 minutes.

15. 15

    For the quinoa bowls, combine cooked quinoa, roasted vegetables, chickpeas, feta, and lemon dressing.

16. 16

    For the lentil ragù, simmer lentils, tomatoes, onion, garlic, oregano, and broth until thick; spoon over baked potatoes.

17. 17

    For stir-fry, brown tofu, add vegetables, garlic, ginger, and gluten-free tamari, then serve over rice.

18. 18

    For shakshuka, simmer tomatoes and peppers with cumin and paprika, crack in eggs, cover, and cook until set.

19. 19

    For lentil soup, simmer lentils, carrots, tomatoes, onion, garlic, broth, cumin, and paprika until tender.

20. 20

    **Flavor profile:** A varied mix of creamy, smoky, bright Mediterranean, warmly spiced Indian-inspired, and savory East Asian flavors.