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    Home » Meal Planning » Mindful Eating: 15 Eco-Friendly Recipes

    Mindful Eating: 15 Eco-Friendly Recipes

    Created on April 23rd, 2019 · Last updated on April 15th, 2022 · 18 Comments

    bowl of chickpeas, fermented vegetables har, papaya bowl of berries and tray of quinoa pilau
    bowl of chickpeas, fermented vegetables har, papaya bowl of berries and tray of quinoa pilau

    Medically reviewed by Shahzadi Devje, Registered Dietitian (RD) & Certified Diabetes Educator (CDE)

    Master mindful eating with these 15 eco-friendly recipes. Did you know, your kitchen accounts for a third of your home's energy use? And much of that is due to cooking. As a mom and avid foodie, I spend most of my time in the kitchen; cooking meals and testing recipes, prepping snacks, clearing up and the list goes on. With so much time spent in the heart of our home, it's a great opportunity to ponder on how we, as a family, can become more eco-friendly. 

    bowl of chickpeas, fermented vegetables har, papaya bowl of berries and tray of quinoa pilau

    Taking care of the planet doesn't have to mean becoming vegan or growing your own vegetable garden. There are simple steps you can take to make your meals more environmentally-friendly.

    If Earth Day is inspiring you to take action to better care for the planet, discover 15 nutritious and mouthwatering recipes that are eco-friendly - to help you practice mindful eating.

    1. Quinoa Mung Bean Salad

    Eating more pulses, like beans, is a powerful way to take care of the environment. Pulses are a low carbon footprint food, meaning that farmers need to add little or no nitrogen fertilizer. What's more, pulses use ½ to ⅓ of the amount of water that it takes to produce other sources of protein.

    a plate of kale and quinoa salad with tomatoes, red onion and mung beans

    Kale and Quinoa Salad

    This Kale and Quinoa Salad recipe calls for beautifully colourful ingredients to brighten your day. It's a stellar recipe — especially if you're on the hunt for salad ideas for lunch. Best for summer days, healthy meal prep for the week, or a nourishing side salad for cookouts and BBQs. Vegan and gluten-free.
    Check out this recipe

    2. Massaged Kale Salad With Spicy Roasted Chickpeas

    Kale is regarded as a sustainable crop since there are no known long-term impacts to the environment such as air, water, land, soil, forests, etc - as long as pestides have not been used.

    close up of kale salad topped with spicy chickpeas and dried cranberries

    Massaged Kale Salad With Spicy Roasted Chickpeas

    A refreshing and flavorful kale salad, tossed in a creamy avocado-herb dip and topped with slightly-crispy spicy chickpeas. Now that's one salad you won't be able to resist.
    Check out this recipe

    3. Warm Asparagus Tomato Quinoa Salad

    Not only is this recipe perfect as a meatless Monday meal, it's all done in one pan for easy prep and cleanup - using less water! According to Friends of the Earth, the average household uses 150 litres of water everyday - to wash, cook and clean. You'll certainly be saving heaps of water cooking this recipe!

    asparagus tomato quinoa salad

    Warm Asparagus Tomato Quinoa Salad | Easy, One-Pot, Spring Dish

    Done and dusted in under 30 minutes, this simple one-pan Asparagus Tomato Quinoa Salad is rich in taste; infused with flavours from peppers, garlic and cumin. The perfect meatless one pan meal for easy prep and cleanup. Who’s in?!

    4. Black Bean & Sweet Potato Vegetarian Kebabs

    By eating less meat, you're helping to slash water usage drastically because taking care of animals for meat and dairy is incredibly water-intensive.

    two pita breads stuffed with vegan kebab, purple cabbage and cilantro leaves

    Vegan Kebab Recipe

    Perfect for times when your pantry is low in ingredients, and you just need something quick and simple. This kebab recipe creates succulent and soft kebabs (Shammi kebab-style) that are packed with protein and rich in flavour!
    Check out this recipe

    5. Quinoa Lentil Stuffed Zucchini Boats

    Like beans, lentils are pulses, that support soil health by feeding microorganisms in the earth. This benefits other crops that grow in rotation with pulses.

    Stuffed zucchini boats

    Quinoa Lentil Stuffed Zucchini Boats

    Enticing stuffed zucchini boats! Super-yummy and packed with nutrition, these adorable boats are the perfect way to have fun with kids in the kitchen! Discover how to turn a simple vegetable into a delicious, and satisfying dish with an easy filling of sautéed onion, garlic, tomatoes, quinoa, and brown lentils.
    Check out this recipe

    6. Easy Fluffy Pancakes

    Cut food wastage and save money by using over-ripened food, such as bananas in baking.

    stack of fluffy pancakes on a cake stand topped with blackberries and blueberries and dark chocolate with flowers and decorations all around

    Desi-licious Fluffy Pancakes Recipe

    Looking for an easy fluffy pancakes recipe? Make our family's favourite healthy pancakes from scratch. Made with wholewheat flour and less sugar - they're desilicious! A never-fail weekend breakfast that's ready for all the fruits in your fridge!
    Check out this recipe

    7. Eggplant Chickpea Wraps With Goji Berries

    Can you believe it's made from leftovers? According to the Environmental Protection Agency, food wastage is the number one material sent to landfills and incinerators, which is more than plastic and metal combined. The EPA encourage us to use leftovers and compost because "Decomposing food in landfills emits methane, a potent greenhouse gas that causes climate change."

    eggplant chickpea wraps

    Eggplant Chickpea Wraps With Goji Berries

    These eggplant chickpea wraps with goji berries take their cue from the Middle East. Fresh, filling and fabulous; they're perfect to keep you ticking along on busy days. The addition of sumac and goji berries transforms this recipe into one that's exotic, tangy and flavourful. This, certainly is no ordinary wrap.
    Check out this recipe

    8. Superfood Green Smoothie Bowl

    Did you know the water footprint of cow's milk is more than three times that of soy milk -1,050 liters compared to 297 liters according to a dutch study, published in 2012? Replacing cow's milk with soy milk would not only be a wise choice for water preservation, it's also a positive way to reduce greenhouse gas emissions.

    green smoothie glasses in a tray topped with frozen grapes, mango segments and coconuts flakes

    Green Smoothie Recipe

    Stay energized with this 5-minute dairy free green smoothie recipe. It's delightfully refreshing and perfectly sweet - with no added sweeteners. Thick and creamy; made with banana, frozen pineapple chunks, spinach and wheatgrass, to create a nutrient packed shake.  What a quick, simple and delicious way to get your greens!
    Check out this recipe

    9. Superfood Vegetarian Chili

    Cooking in bulk is a great way to be more eco-friendly. I double (even treble) this recipe and freeze it to reduce water and energy usage in my kitchen.

    2 bowls of superfood vegetarian chili on a traditional Pakistani straw basket with herbs and tomatoes

    The Best Healthy Chili Recipe You'll Ever Eat

    Learn how to make this Desi~licious healthy chili recipe that's chock full of vegetables. It's our favourite vegan chili recipe - that's also freezer-friendly.
    Check out this recipe

    10. DIY Lacto-Fermented Mixed Vegetables

    To boost your gut health and reduce the need for stovetop or oven energy, incorporate some raw foods into your diet. For something a little different, try my DIY Lacto-Fermented Mixed Vegetables recipe, to give your body some much-needed probiotics.

    a close up image of a jar of mixed vegetables with water. Some vegetables in the background in a tray

    Easy Fermented Vegetable Recipe

    This easy, step-by-step recipe will teach you how to make delicious fermented vegetables with potential health benefits. Learn more about this tasty twist on veggies! This recipe is vegan and low carb.
    Check out this recipe

    11.  Gluten free Quinoa Vegetable Pilau

    Traditionally pilau is made with Basmati rice, which requires a lot of fossil fuels in getting to your plate. It's a type of long grain rice, the husk of which is removed, and then it goes through a second stage of processing to polish it. This Quilau is certainly a eco-friendly option.

    plate of quinoa pilau with tomato, water and empty plates and forks on the side

    Vegetarian Quinoa Pilau Recipe

    Inspired by the traditional rice pilau, this enticing and super-healthy gluten free Vegetarian Quinoa Pilau Recipe, aka "qui-lau" is bursting with flavour, and so simple to pull off. Infused with the aroma of cumin, coriander and garam masala, this recipe is one you will want to add to your repertoire. Satisfying and finger-licking good!
    Check out this recipe

    12. Pumpkin-Bean Burger With Chilli Avocado Mash

    We make the effort to buy seasonal local produce, such as pumpkins. Food that's travelled across the world to get to your plate has a much higher impact on the environment; more energy needed to transport, refrigerate and store, as well as more packaging to ensure its freshness.

    Two Desi Pumpkin Bean Burgers on a bed of alfalfa microgreens topped with guacamole in burger buns on a black tray

    Desi Pumpkin Bean Burger

    Just in time for Fall, these easy and healthy Desi Pumpkin Bean Burgers are an excellent alternative to store bought vegan burgers. Kidney beans, pumpkin and oats infused with curry powder and cumin, to create a healthy ethnic recipe - that'll knock your socks off! Served on a bed of alfalfa microgreens and topped with creamy guacamole. Just tuck in! 
    Check out this recipe

    13. Kala Chana Chaat (Black Chickpea Salad)

    Cutting your food in smaller pieces - as a strategy to reduce cooking time, is a good way to minimize  energy usage in your kitchen. What's more, you’ll save on time and bills and manage to feed your hungry family a lot faster.

    two bowls of black chickpeas salad with potatoes, orange segments, onion and peppers.

    Quick Kala Chana Chaat (Black Chickpea Salad)

    One loaded kala chana chaat coming at ya! A popular South Asian street food, here kala chana, aka black chickpeas, are tossed in a delicious blend of Indian spices, citrus fruit, and fresh herbs to create a simple, irresistible chickpea salad. This quick 30-minute recipe is perfect for a healthy, high-protein nutrient-packed breakfast, lunch, or anytime really! Vegan and gluten free.
    Check out this recipe

    14. Chickpea Kale Curry with Spaghetti Squash

    Being a "rainfed" crop, chickpeas don't require significant amounts of water, and like other legumes, they enhance soil health by fixing nitrogen. This can favor crop rotation; meaning a more sustainable model of agriculture.

    two halves of cooked spaghetti squash stuffed with vegan chickpea curry topped with lemon slices and cilantro

    Vegan Chickpea Curry Stuffed Spaghetti Squash

    Vegan chickpea curry stuffed spaghetti squash is one of our favourite winter squash dishes. Chickpeas are high in fibre and have staying power, which makes them a winner in my book. This easy and healthy recipe is a delicious supper that's also naturally gluten-free.
    Check out this recipe

    15. Easy Lemon Pepper Salmon

    I used The Marine Stewardship Council's (MSC) salmon fillets to create this recipe. Using the MSC blue fish label, gives me peace of mind, that the seafood I enjoy is certified wild, sustainable and can be traced back to the fishery they came from - a good choice for me and the oceans too! You can learn more about mindful eating and sustainable choices in my recent Huffpost article. This sheet pan wonder is by far the easiest fish recipe you'll ever make. It's flaky, juicy, tangy and you won't believe how incredible it tastes.

    Lemon Pepper Salmon fillet served Buddha bowl style on a bed of spinach with peppers, avocado, orange segments and grilled plantain

    Easy Lemon Pepper Salmon

    Primed for a weeknight dinner, this easy and healthy flavourful Lemon Pepper Salmon recipe can be on the table in just 20 minutes. This one-pan wonder is by far the easiest fish recipe you'll ever make. Flaky, juicy, tangy and absolutely desilicious.
    Check out this recipe

    What are some of your best tips for eco-friendly cooking? Have you tried any of these recipes? How do you practice mindful eating? Share with me in the comments below.

    If you try these recipe, would love to hear from you! Leave a comment, rate them, or share a photo and hashtag with #desiliciousrd on Instagram, Facebook and twitter!  Can't wait to see your photos.

    Desi~liciously Yours,

    References

    1. Pulse Canada 
    Desiliciousrd Shahzadi Devje chopping vegetables in her kitchen
    Shahzadi Devje

    Shahzadi is an award-winning registered dietitian (RD) regulated by the College of Dietitians of Ontario and certified diabetes educator (CDE), approved by the Canadian Diabetes Educator Certification Board. A YouTuber and notorious foodie, she's dedicated to helping you end your cooking wars, transform your health, and be the best version of yourself! Shahzadi is an on-air nutrition expert for CTV Your Morning and a regular contributor for Global News and other national media outlets.

    « Easy Fermented Vegetables Recipe
    Desi~licious Tandoori Cauliflower Tacos with a Vegan Cashew Marinade »

    Reader Interactions

    Comments

    1. myhomegrocers says

      March 10, 2021 at 12:09 am

      truly like this article please keep it up

      Reply
      • Shahzadi Devje says

        March 15, 2021 at 11:35 am

        my absolute pleasure:)

        Reply
    2. Sakshi Mohadikar says

      July 26, 2020 at 4:42 am

      Hey Shehzadi! Your blog is so inspiring. You outlined everything so well. Thank you for this and keep up the good work.

      Reply
      • Shahzadi Devje says

        August 03, 2020 at 6:09 pm

        Am so grateful, Sakshi! Super kind of you to say - thanks! Enjoy 🙂

        Reply
    3. Cardin says

      January 26, 2020 at 3:39 pm

      Ah!!! Thank you so much!! This is going to be a huge help in my house! One Omnivore and one Alpha-gal. We need a new mix as I navigate through my new mammalian meat allergy. So many thanks!!

      Reply
      • Shahzadi Devje says

        January 26, 2020 at 10:52 pm

        Oh, am thrilled to hear that! Enjoy 🙂

        Reply
    4. Cara Schmidt says

      November 29, 2019 at 10:37 am

      Thank you, Shahzadi! I have learned a lot from this post and been inspired.

      Reply
      • Shahzadi Devje says

        November 29, 2019 at 10:44 am

        Awww, that's incredible to hear! Thank you for sharing this xx

        Reply

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