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The College Greens: So Easy, A College Student Can Do It!

So Easy, A College Student Can Do It!

So you’ve heard the guidelines: Eat whole, plant-based foods. Mainly fruits, vegetables, whole grains, beans/legumes. But when it comes time to actually make dinner, you’re not sure where to start. Or maybe you have a few cookbooks, but you don’t have time to make a fancy recipe. If you’re new to eating a plant-based diet, you might not be able to just “whip something together” with the ingredients you have lying around the house. This week, we’re here to offer you some guidance. Here are six super easy (and obviously super yummy) recipes that anyone, even college students, can do!

Here’s the deal. We’ve written up three stove-top meal ideas and three dorm room (no kitchen availability) meal ideas. To make your trip to the grocery store easier, we’ve also made up a shopping list for you! Because we love you. (and plants!!!!). You can use either the stove-top meals list or the dorm room meals list depending on your cooking situation, or you can use both!

Shopping list for stove-top meals:

  • Brown rice
  • Quinoa
  • Whole wheat pasta (pick a fun shape!)
  • 1 can black beans (no-salt-added or low-sodium)
  • 1 can chickpeas (no-salt-added or low-sodium)
  • 1 package frozen peppers and onions
  • 1 package frozen corn
  • 1 avocado
  • 1 jar salsa (try to get low-sodium if possible)
  • 1 can tomatoes (no-salt-added)
  • curry powder
  • 1 package spinach
  • 1 package kale
  • 1 package (8oz) baby portobello mushrooms
  • 1 package frozen peas
  • Spicy brown mustard
  • Raisins

Stove-top meal #1: Brown Rice Bowl

  • Ingredients: brown rice, black beans, frozen peppers and onions, frozen corn, salsa, avocado
  • Cook brown rice according to package directions
  • Ten minutes before rice is done, throw black beans, peppers/onions, and corn into pot
  • Top your individual serving with some salsa and diced avocado

*optional: add some nutritional yeast as well, if you want!

Stove-top meal #2: Curried Quinoa and Chickpeas

  • Ingredients: quinoa, chickpeas, canned tomatoes, spinach, curry powder
  • Cook quinoa according to package directions (but with canned tomatoes as well as water for the liquid)
  • 5 minutes before quinoa is done, throw chickpeas and spinach(rinsed) into pot
  • Season with curry powder to taste

*optional: too boost up your veggie intake, add a bag of frozen veggies to the pot when you throw in the chickpeas and spinach

Stove-top meal #3: Mustard Mushroom Pasta

  • Ingredients: whole wheat pasta, kale, mushrooms, frozen peas, mustard
  • Cook pasta according to package directions
  • Wash and slice mushrooms
  • 5-8 minutes before pasta is done, throw kale (rinsed), sliced mushrooms, and frozen peas into the pot
  • When pasta is done, drain water from pot
  • Top individual serving with mustard and raisins to taste

 

And now, onto the dorm room meals! Here’s your shopping list:

  • 1 sweet potato
  • Whole grain bread/tortilla (our favorite is Ezekiel!)
  • Rolled oats
  • 1 mango
  • 1 red bell pepper
  • 1 can black beans (no-salt-added or low-sodium)
  • 1 avocado
  • 1 tomato
  • 1 jar salsa (low-sodium if possible)
  • Oil-free hummus
  • 1 bag greens (spinach, spring greens mix, kale, collard greens, etc)
  • 1 can pumpkin puree
  • Raisins

 

Dorm room meal #1: Rip’s Sweet Potato Bowl, Simplified

  • Ingredients: sweet potato, mango, red bell pepper, black beans, avocado, salsa
  • Cook sweet potato in the microwave (poke a few holes in the potato with a knife or fork before cooking it; cook time should be around 10 minutes or so)
  • Dice mango and red peppers
  • Cut open sweet potato and mash or dice
  • Top with mango, red pepper, black beans, avocado, and salsa

*for newbies: check out youtube for videos on how to cut and dice mangoes and avocadoes

 

Dorm room meal #2: Happy Hummus Sammie

  • Ingredients: Whole grain bread/tortilla, oil-free hummus, tomato, greens
  • Spread hummus on bread or tortilla
  • Slice tomato
  • Add tomato slices and greens on top of hummus

 

Dorm room meal #3: Savory Oats

  • Ingredients: Rolled oats, greens, salsa, pumpkin puree, raisins
  • Cook oatmeal in microwave
  • Stir in greens, pumpkin puree, and salsa
  • Top with raisins

*any other beans, veggies, or spices of personal choice can be stirred in as well!

So there you have it! Six super simple plant-strong meals. From us, to you!

#winning.

-The College Greens.

 

About the author

The College Greens
The College Greens: Tara, Jenna, and Craig. Tara is a junior at Bucknell University, currently majoring in Education and minoring in Creative Writing, and planning to do a nutrition program upon graduation. Jenna is a sophomore attending Duquesne University, and she is studying to become a Physician Assistant. Both Tara and Jenna are certified in Plant-Based Nutrition through Dr.Campbell's eCornell program. Craig is a senior at Bucknell University. He is majoring in Chemistry and minoring in English, and is planning to go to medical school to become a pediatrician, where he hopes to incorporate lifestyle medicine in his practice.

One Response to “The College Greens: So Easy, A College Student Can Do It!”

  1. [...] The website has a favourite recipes section and a blog with meal ideas and recipes. The recent College Greens posting has meal ideas so easy even a university student can follow it! If you ‘Like’ the [...]