Grocery ListFRESH PRODUCE

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Grocery ListFRESH PRODUCE10 oz. baby spinach2 tsp. fresh ginger5 yellow onions½ of a red bell pepper1 avocado12 oz. shiitake mushrooms1 cup broccoli florets3 limes6 oz. salad greens14 cloves garlic1 carrot2 jalapeño chiles10 oz. cherry tomatoes8 oz. cremini mushrooms1 lb. green beans1 cup fresh cilantro (optional)4 scallions3 green bell peppers8 small red potatoes (24 oz.)2 medium roma tomatoes1 zucchini1 lemonCANNED &PRESERVED GOODS3 15-oz. cans no-salt-addedchickpeas2 32-oz. cartons low-sodiumvegetable broth1 15-oz. can no-salt-addedfire-roasted diced tomatoes2 15-oz. cans no-salt-addedkidney beans1 15-oz. can no-salt-addednavy beans6 Tbsp. Niçoise or KalamataolivesPLANT MILK2 cups unsweetened, unflavoredplant milk, such as almond, soy,cashew, or riceBREAD &BAKED GOODS12 corn tortillasFROZEN10 oz. frozen cornDRIED &PACKAGED GOODS2¼ cups farro12 oz. whole wheat orzo pasta¼ cup raw cashews2 cups dry brown lentils¼ cup peanuts1 1 / 3 cups dry quinoaPANTRY ITEMSmild chili powderground cinnamonpure maple syrupsriracha sauce (optional)ground cuminwhite wine vinegarapple cider vinegardried thymearrowroot powdermild curry powdercayenne pepperreduced-sodium soysauce or tamariDijon-style mustardhot sauce (optional)salt and pepperYou mayalready havemany of the itemson this grocerylist (especiallyspices).4ForksOverKnives.com
DAY 1 | LUNCHSpicy Indian ChiliTo save35 MINUTES | MAKES 10 CUPS time on thisrecipe, buyprecooked quinoa1 1 / 3 cups dry quinoa, and skip aheadrinsed and drainedto Step 2.(4 cups cooked)1 cup chopped green bell pepper1 cup chopped onion1 jalapeño chile, halved, seeded,and finely chopped (optional)4 cloves garlic, minced2 tsp. curry powder¼ tsp. cayenne pepper (optional)1/ 8 tsp. ground cinnamon4 cups low-sodium vegetable broth1 15-oz. can no-salt-added chickpeas,rinsed and drained (1½ cups)1 14.5-oz. can no-salt-added fire-roasteddiced tomatoes, undrained1½ cups cooked lentils, lightly mashed1 medium zucchini, halved lengthwiseand cut into ¼-inch-thick slices¼ cup + 2 Tbsp. chopped fresh cilantroSea salt and freshly ground blackpepper, to taste¼ cup raw cashews, choppedFresh jalapeño chile slices (optional)1. In a saucepan combine quinoa and2 2 / 3 cups water; bring to boiling. Reduceheat to low and simmer, covered, 20minutes. Remove from heat; let coolslightly and fluff with a fork.2. Meanwhile, in a large pot cook bellpepper, onion, chopped jalapeño (if using),and garlic over medium 3 to 4 minutes,stirring occasionally and adding water, 1to 2 Tbsp. at a time, as needed to preventsticking. Add curry powder, cayenne (ifusing), and cinnamon; cook 1 minute more.3. Increase heat to high. Stir in broth,chickpeas, tomatoes, and lentils. Reduceheat and simmer, uncovered, 15 minutes.Stir in zucchini and simmer 5 minutesmore or until zucchini is tender. Stir in ¼cup of the cilantro and season with saltand black pepper.4. Garnish with cashews, remaining 2 Tbsp.cilantro, and the jalapeño slices (if using).Serve with quinoa.tipEvery recipemakes two fullmeals for twopeople, so besure to store halfof each completedrecipe toeat later. Online,Forks Meal Plannerrecipes canbe adjusted toany serving size.5ForksOverKnives.com
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