Unlocking the Flavors of Asia: A 7-Day Vegetarian Meal Plan for Cooking Newbies!

Vegetable Stir-Fry Omelet

Calories: 600

Ingredients:

• large eggs 3
• olive oil 1 tablespoon
• bell peppers 1/2 cup
• spinach 1/2 cup
• salt to taste
• pepper to taste

Cooking Steps:

1. Step 1: In a bowl, beat 3 large eggs and add a pinch of salt and pepper.
2. Step 2: In a non-stick pan, heat 1 tablespoon of olive oil over medium heat.
3. Step 3: Add 1/2 cup of diced bell peppers and 1/2 cup of chopped spinach to the pan. Stir-fry for 2-3 minutes until tender.
4. Step 4: Pour the beaten eggs over the vegetables. Cook until the eggs start to set, about 2 minutes.
5. Step 5: Carefully flip the omelet and cook for another 1-2 minutes until completely done.
6. Step 6: Serve hot.

Tofu and Vegetable Noodle Soup

Calories: 750

Ingredients:

• vegetable broth 4 cups
• carrots 1/2 cup
• celery 1/2 cup
• firm tofu 200g
• rice noodles 1 cup
• soy sauce 1 tablespoon
• sesame oil 1/2 tablespoon

Cooking Steps:

1. Step 1: Boil 4 cups of vegetable broth in a large pot.
2. Step 2: Add 1/2 cup of chopped carrots and 1/2 cup of chopped celery. Cook for 5 minutes until vegetables are tender.
3. Step 3: Add 200g of firm tofu, cut into cubes, and 1 cup of cooked rice noodles.
4. Step 4: Season with 1 tablespoon of soy sauce and 1/2 tablespoon of sesame oil.
5. Step 5: Let it simmer for another 10 minutes and serve hot.

Kung Pao Tofu

Calories: 950

Ingredients:

• firm tofu 200g
• vegetable oil 2 tablespoons
• bell peppers 1/2 cup
• zucchini 1/2 cup
• soy sauce 2 tablespoons
• hoisin sauce 1 tablespoon
• rice vinegar 1 tablespoon
• cornstarch 1 teaspoon
• water 1/4 cup
• white rice 1 cup

Cooking Steps:

1. Step 1: Press 200g of firm tofu to remove excess water and cut into cubes.
2. Step 2: Heat 2 tablespoons of vegetable oil in a pan over medium heat and fry the tofu cubes until golden brown. Remove and set aside.
3. Step 3: In the same pan, stir-fry 1/2 cup of chopped bell peppers and 1/2 cup of chopped zucchini until tender.
4. Step 4: Add the tofu back to the pan.
5. Step 5: In a small bowl, mix 2 tablespoons of soy sauce, 1 tablespoon of hoisin sauce, 1 tablespoon of rice vinegar, and 1 teaspoon of cornstarch with 1/4 cup of water.
6. Step 6: Pour the sauce into the pan and stir to coat the vegetables and tofu evenly. Cook for another 2-3 minutes until the sauce thickens.
7. Step 7: Serve hot over 1 cup of cooked white rice.

Scrambled Eggs with Vegetables

Calories: 578

Ingredients:

• Eggs 3 large (210g)
• Olive oil 1 tablespoon (14g)
• Bell peppers 1/4 cup (35g)
• Tomatoes 1/4 cup (34g)
• Spinach 1/4 cup (7g)
• Salt and pepper To taste

Cooking Steps:

1. Step 1: Crack 3 large eggs into a bowl. Beat until well combined.
2. Step 2: Heat a non-stick pan over medium heat. Add 1 tablespoon of olive oil.
3. Step 3: Add 1/4 cup of chopped bell peppers, 1/4 cup of chopped tomatoes, and 1/4 cup of chopped spinach. Sauté for 3-4 minutes until veggies are tender.
4. Step 4: Pour the beaten eggs into the pan with the vegetables. Stir continuously until the eggs are fully cooked.
5. Step 5: Season with salt and pepper to taste. Serve warm.

Vegetarian Fried Rice

Calories: 695

Ingredients:

• Cooked rice 1 cup (158g)
• Olive oil 1 tablespoon (14g)
• Carrots 1/2 cup (61g)
• Peas 1/2 cup (72g)
• Bell peppers 1/2 cup (70g)
• Soy sauce 2 tablespoons (30g)
• Salt and pepper To taste

Cooking Steps:

1. Step 1: Cook 1 cup of cooked rice in advance.
2. Step 2: Heat 1 tablespoon of olive oil in a wok or large pan over medium-high heat.
3. Step 3: Add 1/2 cup of chopped carrots, 1/2 cup of peas, and 1/2 cup of chopped bell peppers. Sauté for 3-5 minutes until tender.
4. Step 4: Add the cooked rice to the pan with the vegetables. Stir to combine.
5. Step 5: Pour 2 tablespoons of soy sauce over the rice and vegetables. Stir until well mixed and heated through.
6. Step 6: Season with salt and pepper to taste. Serve warm.

Sweet and Sour Tofu

Calories: 1041

Ingredients:

• Firm tofu 200g
• Olive oil 2 tablespoons (28g)
• Soy sauce 3 tablespoons (45g)
• Rice vinegar 2 tablespoons (28g)
• Sugar 2 tablespoons (30g)
• Bell peppers 1/2 cup (70g)
• Pineapple chunks 1/4 cup (43g)
• Cooked rice 1 cup (158g)

Cooking Steps:

1. Step 1: Press 200g of firm tofu to remove excess water, then cut into cubes.
2. Step 2: Heat 2 tablespoons of olive oil in a pan over medium-high heat.
3. Step 3: Cook tofu cubes until golden brown and crisp on the edges, about 5-7 minutes.
4. Step 4: In a bowl, combine 3 tablespoons of soy sauce, 2 tablespoons of rice vinegar, 2 tablespoons of sugar, and 1/4 cup of water. Mix well.
5. Step 5: Add 1/2 cup of chopped bell peppers and 1/4 cup of pineapple chunks to the pan with the tofu.
6. Step 6: Pour the sauce over the tofu and vegetables. Simmer for 5-10 minutes until the sauce thickens.
7. Step 7: Serve warm over 1 cup of cooked rice.

Fruit and Yogurt Parfait

Calories: 580

Ingredients:

• Greek yogurt 250g
• Mixed berries 50g
• Granola 30g
• Strawberries 50g
• Honey or Maple Syrup 1 teaspoon

Cooking Steps:

1. Step 1: Gather all ingredients.
2. Step 2: Layer 150g of Greek yogurt at the bottom of a glass or bowl.
3. Step 3: Add 50g of mixed berries on top of the yogurt.
4. Step 4: Add another layer of 100g of Greek yogurt.
5. Step 5: Top with 30g of granola and 50g of sliced strawberries.
6. Step 6: Drizzle a teaspoon of honey or maple syrup if you need extra sweetness.

Vegetarian Lo Mein

Calories: 750

Ingredients:

• Lo mein noodles 100g
• Bell peppers 50g
• Carrots 50g
• Broccoli florets 30g
• Snow peas 30g
• Garlic 1 clove
• Soy sauce 2 tablespoons
• Hoisin sauce 1 tablespoon
• Sesame oil 1 teaspoon
• Vegetable oil 1 tablespoon

Cooking Steps:

1. Step 1: Cook 100g of lo mein noodles according to the package instructions. Drain and set aside.
2. Step 2: Heat 1 tablespoon of vegetable oil in a large pan over medium heat.
3. Step 3: Add 50g of sliced bell peppers and 50g of sliced carrots, and cook for 3-4 minutes.
4. Step 4: Add 30g of broccoli florets and 30g of snow peas, and cook for another 3-4 minutes.
5. Step 5: Add 1 minced garlic clove and cook for another minute.
6. Step 6: Add the cooked noodles to the pan.
7. Step 7: In a small bowl, mix 2 tablespoons of soy sauce, 1 tablespoon of hoisin sauce, and 1 teaspoon of sesame oil.
8. Step 8: Pour the sauce over the noodles and vegetables. Toss everything together and cook for another 2-3 minutes.
9. Step 9: Serve hot, garnished with chopped green onions if desired.

Mapo Tofu with Steamed Rice

Calories: 1000

Ingredients:

• Rice 100g
• Tofu 300g
• Garlic 1 clove
• Ginger 1 tablespoon
• Soy sauce 2 tablespoons
• Chili bean paste 1 tablespoon
• Cornstarch 1 teaspoon
• Water 1/2 cup
• Vegetable oil 1 tablespoon
• Green onions optional for garnish

Cooking Steps:

1. Step 1: Cook 100g of rice according to the package instructions and set aside.
2. Step 2: Heat 1 tablespoon of vegetable oil in a large pan over medium heat.
3. Step 3: Add 1 minced garlic clove and 1 tablespoon of minced ginger. Cook for 1-2 minutes.
4. Step 4: Add 300g of cubed tofu and cook until slightly golden, about 5-6 minutes.
5. Step 5: In a small bowl, mix 2 tablespoons of soy sauce, 1 tablespoon of chili bean paste, and 1 teaspoon of cornstarch mixed with 1/2 cup of water.
6. Step 6: Pour the sauce over the tofu and cook until the sauce thickens, about 4-5 minutes.
7. Step 7: Serve the mapo tofu over the steamed rice, garnished with chopped green onions if desired.

Spinach and Egg Breakfast Wrap

Calories: 600

Ingredients:

• Eggs 2 large eggs
• Olive oil 1 tablespoon
• Spinach 1 cup fresh
• Whole wheat tortilla 1 medium
• Shredded cheese 1/4 cup

Cooking Steps:

1. Step 1: Beat the eggs in a bowl and season with salt and pepper.
2. Step 2: Heat olive oil in a non-stick skillet over medium heat. Add the spinach and cook until wilted.
3. Step 3: Pour the beaten eggs over the spinach and scramble until fully cooked.
4. Step 4: Lay the tortilla on a plate and spread the scrambled eggs and spinach down the center.
5. Step 5: Sprinkle shredded cheese over the top and fold the sides of the tortilla to create a wrap.

Vegetable Stir-Fry with Rice

Calories: 700

Ingredients:

• White rice 1 cup cooked
• Vegetable oil 1 tablespoon
• Garlic 2 cloves minced
• Ginger 1 tablespoon minced
• Bell peppers 1 cup sliced
• Carrots 1 cup sliced
• Broccoli florets 1 cup
• Snow peas 1 cup
• Soy sauce 2 tablespoons
• Sesame oil 1 teaspoon
• Cornstarch 1 teaspoon

Cooking Steps:

1. Step 1: Cook rice according to package instructions and set aside.
2. Step 2: In a large wok or skillet, heat vegetable oil over medium-high heat.
3. Step 3: Add garlic and ginger, and stir-fry for 30 seconds.
4. Step 4: Add bell peppers, carrots, broccoli, and snap peas. Stir-fry for 5-7 minutes until vegetables are tender-crisp.
5. Step 5: In a small bowl, mix soy sauce, sesame oil, and cornstarch to create a sauce.
6. Step 6: Pour the sauce over the vegetables and stir-fry for another 2-3 minutes until the sauce thickens.
7. Step 7: Serve the stir-fry over the cooked rice.

Szechuan Eggplant

Calories: 1012

Ingredients:

• Eggplant 2 large
• Vegetable oil 2 tablespoons
• Garlic 3 cloves minced
• Ginger 1 tablespoon minced
• Green onions 2 stalks chopped
• Soy sauce 3 tablespoons
• Rice vinegar 2 tablespoons
• Sugar 1 tablespoon
• Szechuan sauce 2 tablespoons
• Steamed white rice 1 cup cooked

Cooking Steps:

1. Step 1: Cut the eggplant into cubes and sprinkle with salt. Let it sit for 15 minutes, then rinse and pat dry.
2. Step 2: Heat vegetable oil in a large skillet over medium heat.
3. Step 3: Add garlic, ginger, and green onions, and stir-fry for 1 minute.
4. Step 4: Add the eggplant and stir-fry until it's beginning to brown.
5. Step 5: In a small bowl, mix soy sauce, rice vinegar, sugar, and Szechuan sauce.
6. Step 6: Pour the sauce over the eggplant and cook for another 5-7 minutes until the eggplant is tender and the sauce has thickened.
7. Step 7: Serve hot with steamed rice.

Chive and Egg Pancakes

Calories: 578

Ingredients:

• Eggs 3 large
• Chives, chopped 100g
• All-purpose flour 50g
• Salt a pinch
• Vegetable oil for cooking

Cooking Steps:

1. Step 1: In a bowl, beat 3 large eggs.
2. Step 2: Add 100g chopped fresh chives and mix well.
3. Step 3: Add 50g all-purpose flour and a pinch of salt. Mix until combined.
4. Step 4: Heat a small amount of oil in a non-stick skillet over medium heat.
5. Step 5: Pour a ladle of the egg mixture into the skillet and cook until set, then flip and cook until both sides are golden brown.
6. Step 6: Repeat with the remaining mixture. Serve warm.

Vegetable Spring Rolls with Peanut Sauce

Calories: 694

Ingredients:

• Carrots, shredded 100g
• Purple cabbage, shredded 100g
• Bell peppers, julienned 100g
• Rice paper wrappers 10 pieces
• Peanut butter 2 tablespoons
• Soy sauce 1 tablespoon
• Lime juice 1 tablespoon
• Honey 1 teaspoon

Cooking Steps:

1. Step 1: In a bowl, combine 100g shredded carrots, 100g shredded purple cabbage, and 100g julienned bell peppers.
2. Step 2: Soak 10 rice paper wrappers in warm water for about 10 seconds each to soften.
3. Step 3: Place a small amount of the vegetable mixture on each wrapper and roll them up tightly.
4. Step 4: For the peanut sauce, mix 2 tablespoons peanut butter, 1 tablespoon soy sauce, 1 tablespoon lime juice, and 1 teaspoon honey in a bowl until smooth.
5. Step 5: Serve the spring rolls with the peanut sauce for dipping.

General Tso's Cauliflower

Calories: 1040

Ingredients:

• Cauliflower, cut into florets 1 large
• All-purpose flour 50g
• Cornstarch 50g
• Soy sauce 2 tablespoons
• Rice vinegar 2 tablespoons
• Hoisin sauce 2 tablespoons
• Sesame oil 1 tablespoon
• Steamed rice for serving

Cooking Steps:

1. Step 1: Preheat oven to 200°C (400°F).
2. Step 2: Cut 1 large cauliflower into florets.
3. Step 3: In a bowl, mix 50g of all-purpose flour with 50g of cornstarch, and coat the cauliflower florets in the mixture.
4. Step 4: Place florets on a baking sheet and bake for 15-20 minutes until golden brown.
5. Step 5: For the sauce, combine 2 tablespoons soy sauce, 2 tablespoons rice vinegar, 2 tablespoons hoisin sauce, and 1 tablespoon sesame oil in a pan. Heat over medium heat.
6. Step 6: Add the crispy cauliflower to the pan and toss to coat with the sauce.
7. Step 7: Serve hot with steamed rice.

Egg Drop Soup

Calories: 578

Ingredients:

• Chicken Broth 500mL
• Eggs 2 large
• Cornstarch 1 tablespoon
• Soy Sauce 1 teaspoon
• White Pepper 1/4 teaspoon

Cooking Steps:

1. Step 1: In a pot, bring 4 cups of chicken broth to a boil.
2. Step 2: In a small bowl, whisk 2 large eggs.
3. Step 3: Slowly pour the eggs into the boiling broth while stirring continuously to create egg ribbons.
4. Step 4: Add 1 tablespoon of cornstarch mixed with water to thicken.
5. Step 5: Season with 1 teaspoon of soy sauce and 1/4 teaspoon of white pepper. Simmer for 2 minutes.

Cold Sesame Noodles

Calories: 740

Ingredients:

• Wheat Noodles 200g
• Sesame Paste 2 tablespoons
• Soy Sauce 2 tablespoons
• Rice Vinegar 1 tablespoon
• Sugar 1 tablespoon
• Sesame Oil 1/2 tablespoon
• Cucumber 1 thinly sliced
• Scallions 2 finely chopped
• Sesame Seeds 1 tablespoon

Cooking Steps:

1. Step 1: Cook 200g of wheat noodles according to the package instructions. Drain and rinse with cold water.
2. Step 2: In a bowl, whisk together 2 tablespoons of sesame paste, 2 tablespoons of soy sauce, 1 tablespoon of rice vinegar, 1 tablespoon of sugar, and 1/2 tablespoon of sesame oil.
3. Step 3: Toss the cooked noodles with the sauce until evenly coated.
4. Step 4: Top with thinly sliced cucumber, chopped scallions, and toasted sesame seeds.

Vegetarian Hot and Sour Soup

Calories: 980

Ingredients:

• Vegetable Broth 1L
• Mushrooms 100g
• Carrot 1 large
• Cabbage 2 cups, chopped
• Soy Sauce 3 tablespoons
• Rice Vinegar 1 tablespoon
• Chili Paste 1 teaspoon
• Cornstarch 1 tablespoon
• Tofu 100g, chopped
• Green Onions 2, chopped

Cooking Steps:

1. Step 1: In a large pot, bring 4 cups of vegetable broth to boil.
2. Step 2: Add 100g of sliced mushrooms, 1 shredded carrot, and 2 cups of chopped cabbage. Simmer for 10 minutes.
3. Step 3: Stir in 3 tablespoons of soy sauce, 1 tablespoon of rice vinegar, 1 teaspoon of chili paste, and 1 tablespoon of cornstarch mixed with water.
4. Step 4: Cook for another 5 minutes.
5. Step 5: Garnish with chopped tofu and green onions before serving.

Miso Soup with Tofu

Calories: 600

Ingredients:

• Water 4 cups
• Miso Paste 1 tablespoon
• Firm Tofu 100g
• Seaweed 30g
• Green Onions 20g

Cooking Steps:

1. Step 1: In a medium pot, add 4 cups of water and bring to a boil.
2. Step 2: Lower the heat to medium and add 1 tablespoon of miso paste. Stir until it dissolves completely.
3. Step 3: Add 100g of cubed firm tofu and let it cook for 3-4 minutes.
4. Step 4: Add 30g of seaweed and let it cook for another 2 minutes.
5. Step 5: Serve the miso soup hot, garnished with chopped green onions (20g).

Stir-Fried Bok Choy and Mushrooms with Rice

Calories: 750

Ingredients:

• Rice 100g
• Vegetable Oil 1 tablespoon
• Bok Choy 200g
• Mushrooms 100g
• Soy Sauce 2 tablespoons
• Garlic 1 teaspoon

Cooking Steps:

1. Step 1: Cook 100g of rice according to package instructions.
2. Step 2: In a large pan or wok, heat 1 tablespoon of vegetable oil over medium-high heat.
3. Step 3: Add 200g of bok choy (chopped) and 100g of sliced mushrooms and stir-fry for 5-7 minutes.
4. Step 4: Add 2 tablespoons of soy sauce and 1 teaspoon of minced garlic. Cook for another 2 minutes.
5. Step 5: Serve the stir-fried bok choy and mushrooms over the cooked rice.

Braised Tofu with Vegetables

Calories: 950

Ingredients:

• Vegetable Oil 1 tablespoon
• Firm Tofu 200g
• Mixed Vegetables 200g
• Vegetable Broth 1 cup
• Soy Sauce 2 tablespoons

Cooking Steps:

1. Step 1: Heat 1 tablespoon of vegetable oil in a large pan over medium heat.
2. Step 2: Add 200g of cubed firm tofu and fry until golden brown on all sides, about 5-7 minutes.
3. Step 3: Add 200g of mixed vegetables (carrots, bell peppers, broccoli) and stir-fry for another 5 minutes.
4. Step 4: Add 1 cup of vegetable broth and 2 tablespoons of soy sauce. Let it simmer for 5-7 minutes until the vegetables are tender.
5. Step 5: Serve the braised tofu with vegetables hot.