Courtesy of walderwellness.com

This warm, nourishing, plant-based meal is perfect for dinner or meal prep. It combines protein-rich tofu with colorful vegetables and a creamy spiced coconut curry sauce.

Ingredients

• 1 block firm or extra-firm tofu 
• 1 cup dry quinoa (or another whole grain) 
• 1 Tbsp coconut oil, divided 
• 3 cloves garlic, minced 
• 3 cups cremini mushrooms, sliced or quartered 
• 1 large bell pepper, chopped 
• 2 small–medium zucchini, cut into ½-inch pieces 
• 1½ cups cherry or grape tomatoes 
• 3 cups baby spinach 
• 1 can coconut milk 
• 1½ Tbsp curry powder 
• 1 tsp ground cumin 
• ½ tsp ground cinnamon 
• ½ tsp ground ginger 
• Salt and pepper, to taste 
• Optional garnish: lime wedges, fresh parsley or cilantro 

Instructions

1- Press the tofu by wrapping it in paper towels and placing something heavy on top to remove excess moisture. Then cut it into ½- to 1-inch cubes. 

2- Cook the quinoa (or grain of your choice) according to package directions. 

3- Heat half the coconut oil in a large pan over medium heat, add the minced garlic, and cook for a couple of minutes until fragrant. 

4- Add the mushrooms and sauté for about 5 minutes. Then add the chopped zucchini, bell pepper, and tomatoes, sautéing until the vegetables begin to brown, about 5–10 minutes. Stir in the baby spinach and cook until wilted. 

5- Pour the coconut milk over the cooked vegetables and stir in the curry powder, cumin, cinnamon, ground ginger, salt, and pepper. Bring the mixture to a boil. 

6- Gently stir in the tofu cubes, reduce the heat, and simmer uncovered for about 15–20 minutes so the sauce thickens and flavors meld. Taste and adjust seasonings as needed. 

7- Divide the cooked quinoa among bowls, spoon the coconut curry over top, and garnish with lime and fresh herbs if desired. Serve hot and enjoy! 

Nutrition facts per serving (1 bowl, 350 g, 12.3 oz):
Calories 395 kcal, Fat 23.1 g, Saturated Fat 14.8 g, Carbohydrates 37.1 g, Dietary Fiber 6.6 g, Sugars 7.2 g, Protein 14.6 g, Sodium 334 mg, Calcium 107 mg, Iron 4.2 mg, Potassium 798 mg, Vitamin C 63 mg.

Courtesy of Kulinaria Recetas

Looking for a fresh twist on a classic burrito? Try this wrap for a satisfying crunch in every bite. It’s easy to make, packed with texture, and perfect for a weeknight dinner or grab-and-go lunch.

Ingredients

½ cup quinoa, well rinsed

3–4 slices of squash (like butternut or calabaza)

1 ear of corn (fresh kernels)

6 slices of your favorite melting cheese

1 can tuna (drained)

Lettuce leaves

Tomato, sliced

Mayonnaise (or your preferred creamy sauce)

Olive oil

Salt, pepper, oregano, and smoked paprika (to taste) 

Instructions

1. In a pot, bring quinoa and water to a boil. Reduce heat and simmer, covered, until grains are tender and liquid absorbed (about 15 minutes). Set aside to cool slightly. 
2. Heat a splash of olive oil in a skillet over medium-low heat. Add the squash cubes, season with salt, pepper, and your favorite spices, and sauté until lightly browned. Add the corn kernels and cook until warm and slightly charred. 
3. On a silicone baking mat or parchment-lined baking sheet, arrange the cheese slices. Spoon the cooked quinoa on top and sprinkle with a pinch of oregano, smoked paprika, salt, and pepper. Bake or broil until the cheese and quinoa form a golden, crispy layer. Let cool slightly. 
4. Toss the crispy quinoa-cheese layer on a an aluminum sheet. Top with sautéed squash and corn, tuna, lettuce, and tomato. Add a smear of mayonnaise or your favorite creamy sauce. 
5. Roll up tightly, slice in half if desired, and enjoy your crunchy, flavorful wrap while it’s still warm.

Nutrition facts per serving (1 wrap, 250 g, 8.8 oz):

Calories 382 kcal, Fat 18.6 g, Saturated Fat 6.5 g, Carbohydrates 31.9 g, Dietary Fiber 4.0 g, Sugars 2.8 g, Protein 23.4 g, Sodium 379 mg, Calcium 240 mg, Iron 2.8 mg, Potassium 620 mg, Vitamin C 16.6 mg.

Courtesy of Paulina Cocina (adapted by Maite)

This comforting corn-based stew is inspired by traditional South American flavors, blending fresh corn, tender squash, and melted cheese into a rich, spoonable dish. Naturally sweet, savory, and deeply satisfying, it’s perfect as a cozy main course or a hearty side served straight from the pot.

Ingredients

• 6 fresh corn, kernels removed
• 2 scallions (green onions), finely sliced
• 1 red bell pepper, finely diced
• 1 yellow onion, finely chopped
• 1 small squash (such as pumpkin or butternut), cooked and mashed
• Fresh herbs, to taste (such as basil, parsley, or oregano)
• 14 oz (300 g) fresh cheese, cut into cubes (mozzarella or any cheese that melts well)
• Salt, to taste
• Black pepper, to taste
• Ground nutmeg, to taste
• Olive oil
• Milk, as needed (optional)

Instructions

1. Grate the corn kernels or blend them in a food processor until smooth and creamy. Set aside.
2. Cook the squash until tender, then mash into a smooth purée. Reserve.
3. Heat the olive oil in a large pot over medium heat. Add the chopped onion and red bell pepper and cook until the onion becomes translucent.
4. Stir in the sliced scallions. Season with salt and pepper, reduce heat to low, and cook gently for a few minutes.
5. Add the blended corn to the pot and cook for about 5 minutes, stirring frequently.
6. Mix in the squash purée, salt, pepper, nutmeg, and fresh herbs to taste.
7. Continue cooking over low heat until the mixture thickens, about 10 minutes. If it becomes too thick, add a splash of milk to loosen it.
8. Remove from heat and gently fold in the cubed fresh cheese, stirring until it begins to melt.
9. Serve warm in small bowls, garnished with extra fresh herbs.

Nutrition facts per serving (1 cup, 245 g, 8.6 oz):

Calories 297 kcal, Fat 16.2 g, Saturated Fat 6.9 g, Carbohydrates 27.7 g, Dietary Fiber 4.4 g, Sugars 6.1 g, Protein 12.3 g, Sodium 355 mg, Calcium 255 mg, Iron 1.1 mg, Potassium 490 mg, Vitamin C 16.0 mg.

Courtesy of realfoodwithaltitude.com

This tomato basil soup is rich, comforting, and full of bright flavor from roasted tomatoes and fresh basil. Roasting the fresh tomatoes and onions deepens the sweetness, and the milk (or alternative of your choice) makes the texture luxuriously smooth. 

Ingredients

• 4 beefsteak tomatoes (or other large tomatoes), quartered
• 20 oz cherry tomatoes
• 1 white onion, quartered
• 2 tablespoons olive oil
• 4 cups vegetable broth
• 1 tablespoon Italian seasoning
• 1 teaspoon dried parsley
• 1 tablespoon minced garlic
• 2 cups milk (or coconut milk or other plant-based milk for vegan alternative)
• ½ cup fresh basil leaves
• 2 teaspoons salt
• 2 teaspoons black pepper
• ¼ teaspoon red pepper flakes (optional for heat) 

Instructions

1. Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper. Place the quartered beefsteak tomatoes, cherry tomatoes, and white onion on the sheet. Drizzle with olive oil and season with 1 teaspoon salt and 1 teaspoon pepper. Roast about 35 minutes, until soft and lightly caramelized. 
2. Transfer the roasted tomatoes and onion to a large pot. Add the remaining ingredients: vegetable broth, garlic, coconut milk (or alternative milk), Italian seasoning, dried parsley, red pepper flakes, fresh basil, salt, and pepper. 
3. While still warm, blend until the soup is smooth and creamy. 
4. Bring the mixture to a boil. 
5. Reduce heat and simmer about 10 minutes, letting the flavors meld and the soup thicken slightly. 
6. Taste and adjust seasonings as needed. Ladle into bowls and enjoy warm! 

Nutrition facts per serving (1 cup, 245 g or 8.6 oz):

Calories 89 kcal, Fat 4.4 g, Saturated Fat 1.3 g, Carbohydrates 10.5 g, Dietary Fiber 1.9 g, Sugars 6.7 g, Protein 3.2 g, Sodium 791 mg, Calcium 81 mg, Iron 0.6 mg, Potassium 409 mg, Vitamin C 18.7 mg.