This is a regular in my house. This meal is very easy to prepare, and no baking is required. This is what I make when I am in a hurry and need something filling and healthy. I make this meal once a week and live on the leftovers for a couple days after. I never get sick of eating this meal, because there is infinite room for variation. Depending on what I'm in the mood for, I use different veggies, different gravy, and different mashed potatoes, (garlic mashed potatoes are a good variation). The variations are endless, and if you want to add some extra protein, add baked tofu or chicken (for non-vegan's) to the meal.
Preparation time: 20 minutes.
Cooking time: 20-30 minutes
This time I used the following:
- 2 carrots
- ½ head broccoli
- ½ head cauliflower
- 2 cups bloomsdale spinach
- 1 clove garlic, minced
- 1-2 tablespoons gluten-free tamari sauce
- 2-3 tablespoons grapeseed oil
- himalayan salt
- instant mashed potatoes (gluten-free)
- instant gravy (gluten-free)
Other veggie options I like to use:
- sweet potatoes
- bok choy
- fresh ginger
You can make your own mashed potatoes and gravy, but that adds time to your meal preparation and this no longer becomes a quick meal. If you want to make your own mashed potatoes and gravy, be sure to give yourself an extra hour to prepare your meal. You will likely want to prepare the mashed potatoes before cooking the veggies.
- I start by preparing my veggies. I peel all my peel-able vegetables including carrots and zucchini and potatoes. Peeled vegetables are easier to digest, they cook faster and it eliminates possible cross contaminates from getting into my meal. I chop my veggies into bite sized pieces. For faster cooking time, cut smaller pieces.
- On med./high heat, I add the grapeseed oil to my wok.
- When the oil gets hot and starts to bubble, I add garlic and saute' for about a minute.
- Then I add my chopped veggies and begin sauteing.
- After about 3 minutes, I add soy sauce while I stir with my plastic spatula.
- Cover the wok and turn the heat down to medium low and continue to cook while covered.
- While the veggies are cooking, I begin boiling water for the mashed potatoes.
- Complete the mashed potatoes according to the directions on the package. Continue to stir and check the veggies periodically.
- Once the mashed potatoes are done, put a lid on them and set them aside.
- Now make the gravy according to the package directions. Continue to stir and check the veggies periodically-removing them from heat when tender.
- Once the veggies, mashed potatoes and gravy are done, put 2 or 3 heaping spoonfuls of veggies at the bottom of a bowl or plate. Add 2 or 3 heaping spoonfuls of mashed potatoes to the top of the veggies, and cover it all with butter substitute (I use coconut oil) and gravy.
Note: To avoid overcooking, I save thebok choy and spinach for the last 5 minutes of cooking.
Note: for a reduced fat diet, steam theveggies instead.