supravegan Beyond Veganism

supravegan kitchen

5 meals that work anywhere

Minimal equipment, South America staples, no oil, and clear check counts.

The Convergence Bowl

The signature supravegan meal. One bowl. Every check.

Time: 15 min active   Cost: $1.50   Checks: 6/6 + flax   Servings: 1

Ingredients

  • 2 cups fresh spinach
  • 3/4 cup cooked lentils
  • 1/2 cup broccoli florets
  • 1/4 onion, sliced
  • 1/2 cup mushrooms, sliced
  • 1/2 cup berries
  • 1 tbsp ground flaxseed
  • 1 lemon/vinegar/mustard/herbs dressing
  • 2 tbsp water or vegetable broth

Method

  1. Heat a non-stick pan and add 2 tablespoons water or broth.
  2. Saute onions for 2 minutes until soft.
  3. Add mushrooms and saute 3-4 minutes until browned, adding water if needed.
  4. Add broccoli and a splash of water. Cover and steam 3 minutes.
  5. Arrange spinach in a large bowl.
  6. Add hot lentils on top to wilt the spinach.
  7. Top with the onion, mushroom, and broccoli mixture.
  8. Drizzle with lemon juice, vinegar, mustard, and herbs.
  9. Sprinkle ground flaxseed on top.
  10. Serve berries on the side.

Variations

  • Swap lentils for black beans.
  • Swap broccoli for cabbage or cauliflower.
  • Add rice or potatoes for more calories.
  • Add hot sauce or nutritional yeast.

The Feria Soup

The ultimate batch-cook meal. Make a big pot. Eat for days.

Time: 30 min   Cost: $0.80/serving   Checks: 5/6 + flax   Servings: 5

Ingredients

  • 1 cup dried lentils
  • 1 onion, diced
  • 4 cloves garlic
  • 2 cups chopped kale or spinach
  • 1 cup sliced mushrooms
  • 1 cup broccoli or cabbage
  • 2 carrots
  • 1 can diced tomatoes or 2 fresh tomatoes
  • 6 cups water or vegetable broth
  • 1 tsp cumin
  • 1 tsp turmeric
  • 1/2 tsp black pepper
  • 1 tbsp ground flaxseed per serving

Method

  1. Dry-saute onion and garlic in a hot pot for 2 minutes.
  2. Add cumin and turmeric. Stir for 30 seconds.
  3. Add lentils, carrots, tomatoes, and water or broth.
  4. Bring to a boil, then simmer 20-25 minutes until lentils are soft.
  5. Add broccoli or cabbage and mushrooms. Cook 5 more minutes.
  6. Stir in kale or spinach and cook 2 minutes until wilted.
  7. Season with pepper and herbs.
  8. Serve each bowl topped with flaxseed and berries on the side.

Variations

  • Freeze half for a later week.
  • Use split peas instead of lentils.
  • Add potatoes or quinoa for a heartier bowl.

The Daily Dozen Smoothie

Fast breakfast or snack that checks multiple boxes.

Time: 5 min   Cost: $1.50   Checks: 3/6 + flax   Servings: 1

Ingredients

  • 1 cup water or plant milk
  • 1 frozen banana
  • 1 cup frozen berries
  • 2 cups spinach or kale
  • 1 tbsp ground flaxseed
  • 1 tbsp peanut butter or 10 almonds
  • 1/2 cup cooked lentils or white beans (optional)
  • 1/2 cup oats (optional)

Method

  1. Add everything to a blender.
  2. Blend until smooth.
  3. Drink immediately.

Variations

  • Pre-portion frozen fruit and greens in freezer bags.
  • Add white beans for protein without much flavor change.
  • Add oats when you need more calories.

The Street-Food Hack

When you cannot cook: how to eat supravegan at any local restaurant.

Time: 0 min cooking   Cost: $2-5   Checks: 2-3/6   Servings: 1

Ingredients

  • 1 restaurant serving rice and beans
  • 1 order: arroz con frijoles y verduras, sin carne, sin queso, sin crema, sin aceite
  • 1 travel container of ground flaxseed
  • 1 lemon or hot sauce if available

Method

  1. Find any restaurant that serves rice and beans.
  2. Order rice, beans, and vegetables without meat, cheese, cream, or oil.
  3. Add ground flaxseed from your travel container.
  4. Use hot sauce or lemon for flavor.

Variations

  • Use the menu del dia and order it sin carne.
  • Accept that street food will not hit all 6 checks. Do your best.

Overnight Oats Base

Make 3-5 jars at once. Breakfast is solved for the week.

Time: 5 min prep + overnight   Cost: $0.80   Checks: 1/6 + flax   Servings: 1

Ingredients

  • 1/2 cup rolled oats
  • 1 cup water or plant milk
  • 1 tbsp ground flaxseed
  • 1/2 cup berries
  • 1 tbsp peanut butter or handful of nuts
  • 1 pinch cinnamon or vanilla optional

Method

  1. Add ingredients to a jar.
  2. Stir well.
  3. Refrigerate overnight or at least 4 hours.
  4. Eat cold or warmed.

Variations

  • Add a green smoothie alongside.
  • Add lentil patties or beans later in the day to balance the check count.