Dinner

in 30
 Table of Contents
Page 3 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Welcome
Page 5 . . . . . . . . . . . . . . One-Pot Italian Quinoa with Tomatoes & Basil
Page 6 . . . . . . . . . . One Pot Spring Pesto Pasta with Peas & Asparagus
Page 7 . . . . . . . . . . . . . . . . . . . . . . . . . Vegetarian Spaghetti Squash Boats
Page 8 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Roasted Broccoli Chowder
Page 9 . . . . . . . . . . . . . . . . . . . . Cilantro Lime Black Bean Quinoa Tacos
Page 10 . . . . . . . . . . . . . . . . . . . . . . . . . . . . Black Bean Quinoa Fajita Bowls
Page 11 . . . . . . . . . . . . . . . . . Vegetable Cauliflower Rice + Quinoa Sushi
Page 12 . . . . . . . . . . . . . . . . . . . 10 Minute Vegetable Quinoa “Fried Rice”
Page 13 . . . . . . . . . . . . . . . . . . . . . . . . . . . Quick & Healthy Tomato Bisque
Page 14 . . . . . . . . . . . . . . . . . . . . . . . . Rainbow Vegetable Quinoa Stir Fry
Page 15 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Moroccan Quinoa Salad
Page 16 . . . . . . . . . . . . . . Chickpea & Quinoa Mason Jar Salad
Page 17 . . . . . . . . Pad Thai Zucchini Noodle + Quinoa Salad
Page 18 . . . . . . . . . . . . . . . . . . . . . . . Asian Quinoa Power Salad
Page 19 . . . . . . . . . . . Avocado Alfredo with Zucchini Noodles

Simply
Simply
Prepped
Prepped
• Simply
• Page
Quinoa
2
Welcome!
Hi there!

Welcome to Dinner in 30, a cookbook with some of my favorite recipes, all that take 30
minutes or less. Inside you’ll find a simple, healthy, clean and delicious meals, all of which are
also gluten-free and plant-based!

I know you’re busy, so my hope is you can use the recipes inside this cookbook to make your
life just a little bit easier. I’ve made sure that everything is centered around whole foods so
that you can fuel your body with nutritious food.

On the following pages, you will find 15 amazing, tasty and super healthy recipes that are
perfect for dinner (or lunch). Many of these can also be meal prepped, so feel free to make
extras and take them for lunch the next day.

I this helps you save time and eat healthy, delicious meals all week long!

xo Alyssa

Simply Prepped • Page 3

 The
Recipes
 One-Pot Italian Quinoa with
Tomatoes & Basil • 4 servings
INGREDIENTS
1 tablespoon olive oil
2 garlic cloves minced (about 1 tablespoon)
1 small shallot minced (about 2 tablespoons)
1 tablespoon Italian seasoning
1 cup uncooked quinoa
1/4 cup Tuttorosso chopped San Marzano
Tomatoes
1 cup vegetable broth
3/4 cup water or more broth
1/4 cup tomato juice from the Tuttorosso can
1 cup spinach chopped
1 15 oz can white beans
1/2 cup fresh basil
1 - 2 tablespoons nutritional yeast optional
Salt + pepper to taste

DIRECTIONS
Heat oil in a saucepan over medium heat. Add garlic, shallots and italian seasoning and
sauté until fragrant, about 2 minutes.
To the saucepan, add quinoa and tomatoes. Stir continuously for 15 – 30 seconds. Add
liquids, bring to a boil, then cover and reduce to simmer for 20 – 25 minutes until liquid
has been absorbed.
Remove lid and stir in spinach, white beans, basil and nutritoinal yeast (if using). Let sit
for a few minutes to allow spinach time to wilt. Season with salt and pepper and serve
immediately.

Simply Prepped • Page 5

 One Pot Spring Pesto Pasta with
Peas & Asparagus • 4 servings
INGREDIENTS
1 box gluten-free pasta of choice
1 small bunch asparagus cut into 1
1 cup fresh or frozen green peas
1/2 cup Everyday Vegan Pesto or store-
bought
1/2 cup artichoke hearts, or other vegetable
of choice
Pepper flakes and basil to garnish

DIRECTIONS
Cook the pasta according to package
instructions. When there are 5 minutes
remaining on the cook time, add in the
asparagus and peas.
If using homemade pesto, prepare the pesto
while the pasta cooks.
Once pasta is al dente, drain the entire pot
into a colander and rinse quickly under cold
water. Transfer pasta (and veggies) back into
the pot. Stir in pesto and artichokes.
Serve immediately and garnish with pepper flakes and fresh basil if desired.

Simply Prepped • Page 6

Vegetarian Spaghetti Squash Boats • 4 servings
INGREDIENTS
2 small spaghetti squash
2 cans Tuttorosso Diced Tomatoes
1/2 cup red lentils
1/2 cup hummus flavor of choice
1/4 cup nutritional yeast
1 tablespoon Italian seasoning
Salt & pepper to taste
1/2 - 3/4 cup water
1 package shredded vegan cheese

DIRECTIONS
Preheat the oven to 425ºF. Cut the squash in
half, lengthwise and put them face down in a
baking dish. Add enough water to cover the
squash by 1/4”. Roast squash for 20 minutes.
While the squash is cooking, add the
remaining ingredients (minus the cheese)
into a saucepan. Start with just 1/2 cup of
water and add more as needed. Bring the
pot to boil, then reduce and simmer until thickened, about 10 - 15 minutes.
Once squash is done roasting, remove from oven, flip over and scoop out the seeds. Fill
each squash half with about 1 cup of sauce. Sprinkle with cheese.
Place the squash back into the oven and turn the oven to broil. Broil for 2 - 3 minutes,
watching carefully so the cheese doesn’t burn.
Remove and serve immediately!

Simply Prepped • Page 7

 Roasted Broccoli Chowder • 4 servings
INGREDIENTS
1/2 cup raw cashews soaked for at least 2
hours
6 cups broccoli florets about 3 large crowns
2 cups chopped white potatoes about 3
small
1 tablespoon oil
3/4 cup nutritional yeast
1/2 cup plain hummus or flavor of choice
1/2 cup cooked quinoa
3 - 4 cups vegetable broth
2 teaspoons miso paste
2 teaspoons garlic powder
1 teaspoon lemon juice
Salt + pepper to taste

DIRECTIONS
Add cashews to a bowl, cover with hot water
and let soak for at least 2 hours.
While cashews are soaking, preheat the oven to 425ºF. Peel and chop the potatoes and
arrange them on a baking sheet with the broccoli. Drizzle with about oil and season
with salt and pepper.
Roast for 20 - 25 minutes until the broccoli is starting to brown and the potatoes are
soft (they don’t have to be totally soft because we’ll be blending them later). Allow
the veggies to cool slightly. Set aside 1 1/2 cups of broccoli and add the remaining
vegetables into a high powered blender.
Drain and rinse the cashews, adding them to the blender along with the nutritional
yeast, hummus and quinoa. Pour in 3 cups of broth, miso, garlic powder, lemon juice
and additional salt and pepper, and blend on high until smooth and creamy. Taste
and adjust seasonings (adding more garlic, salt, pepper, miso or other seasonings) as
desired.
Finely chop the reserved broccoli and add to the blender. Stir with a wooden spoon
(don’t reblend) and serve warm topped with a drizzle of olive oil and a sprinkle of
nutritional yeast.

Simply Prepped • Page 8

 Cilantro Lime Black Bean
Quinoa Tacos • 5 servings
INGREDIENTS
2 cups vegetable broth
1 cup quinoa
Juice & zest of 2 limes
1/2 cup chopped cilantro
1 can black beans drained and rinsed
(doesn’t need to be shown on video)
2 avocados
1/4 cup chopped red onion
Juice of 1 lime
1/4 cup chopped cilantro
Salt & pepper to taste
Sliced red cabbage
Chopped cilantro to garnish
10 corn tortillas

DIRECTIONS
Add veggie broth, quinoa and lime juice to
a small sauce pan. Bring to a boil, cover and
reduce to simmer for 12 – 15 minutes until all the liquid has been absorbed.
Remove from the heat and let cool for 10 - 15 minutes. Stir in lime zest, ½ cup cilantro
and season with salt & pepper.
In a separate bowl, mash avocado until almost smooth. Stir in onion, lime juice and ¼
cup cilantro. Season with salt & pepper.
To assemble tacos, place 1/4 - 1/2 cup of quinoa mixture onto the base of each tortilla.
Top with black beans, cabbage and the guacamole. Garnish with cilantro (and/or hot
sauce!) and enjoy immediately!

Simply Prepped • Page 9

Black Bean Quinoa Fajita Bowls • 4 servings
INGREDIENTS
1 cup quinoa
2 cups water
1 lime juiced
1/2 cup cilantro
2 bell peppers
1 jalapeño pepper optional
1 small red onion
2 teaspoons chili powder
2 teaspoons cumin
1/2 teaspoon smoked paprika
1/2 teaspoon salt
1 15 oz can black beans, drained and rinsed

DIRECTIONS
Add quinoa and water to a small saucepan.
Bring water to boil, reduce to simmer and
cover on low heat for 15 minutes.
While the quinoa is cooking, thinly sliced
the bell peppers (or use a spiralizer). Repeat with red onion and then finely chop the
jalapeño.
Heat a non-stick skillet over medium heat. Add vegetables (along with a splash of water
or oil, if desired) and cook until vegetables have started to soften. Stir in spices.
When ready to serve, mix lime juice and cilantro into the quinoa. Divide equally between
four plates along with equal parts peppers and beans. Garnish with avocado and
cilantro if desired and enjoy!

Simply Prepped • Page 10

 Vegetable Cauliflower Rice + Quinoa
Sushi • yields 6 rolls
INGREDIENTS
For the “rice”
1 medium head cauliflower
1 tablespoon olive oil
1/2 cup uncooked quinoa
1 cup water
1 teaspoon wheat-free tamari
2 teaspoons brown rice vinegar
1/2 teaspoon ginger

For the sushi

4 - 6 nori sheets
Bamboo rolling mat optional
1 small carrot julienned
1/2 medium cucumber julienned
1/2 red pepper julienned
1/2 cup shredded cabbage
1 avocado sliced

DIRECTIONS
Preheat the oven to 425ºF. Line a baking sheet with
parchment paper and set it aside.
Remove the stem from the cauliflower, then chop
it into florets. In batches, add the florets to a food
processor and process until a “rice” texture is formed. Transfer the cauliflower rice to the baking sheet
and repeat with the remaining florets.
Drizzle the rice with 1 tablespoon of olive oil, then roast in the oven for about 30 minutes, stirring every
ten minutes.
When there is about 10 minutes left in the cooking, add the quinoa and water to a small saucepan. Bring
the water to a boil, cover and reduce to simmer until the water has been absorbed and the quinoa is
fluffy.
While both the cauliflower and quinoa are still hot, transfer them to a large mixing bowl. Add the tamari,
vinegar and ginger. Stir vigorously, almost squishing the mixture together, until it becomes sticky.
When ready to assemble the sushi, place one nori sheet onto a flat surface. Add 1/3 cup of the rice
mixture to the sheet and spread it onto the sheet, leaving about 1/2” space at the end farthest from you.
Lay the the veggies down first, then top with sliced avocado. Lift the edge of the nori (or mat if using)
that is closest to you with your thumbs, holding the filling ingredients in place with your middle fingers.
Roll the nori over the ingredients, pulling back and tightening it after each rollover. Wet the uncovered
edge and roll through. Gently squeeze the sushi roll (or rolled mat) to secure all the ingredients.
Place the rolls in the fridge while you assemble the rest of your sushi.
When ready to serve, remove them from the fridge and slice each roll into 8 pieces, using a sharp, wet
knife.
Serve with gluten-free soy sauce and red pepper flakes.

Simply Prepped • Page 11

 10 Minute Vegetable Quinoa
“Fried Rice” • 4 servings
INGREDIENTS
1 tablespoon toasted sesame oil or coconut
oil
1 - 2 garlic cloves minced
3 - 4 cups cooked quinoa chilled
1 16oz bag organic frozen veggies, any
variety
2 large organic eggs
2 - 3 tablespoons gluten-free soy sauce
1/2 teaspoon ground ginger

DIRECTIONS
Heat the oil and garlic in a large skillet or
wok over medium-high heat, stirring until
fragrant about 30 seconds.
Add quinoa and veggies and cook until
starting to soften and coated in flavoring,
about 2 minutes. Push this mixture to the
side of the pan and crack both eggs directly
into the hot skillet. Scramble with a fork until
cooked through. Stir into quinoa-veggie mixture.
Pour soy sauce over pan, sprinkle with ginger and toss to combine, cooking for another
minute or two until nice and hot. Taste and adjust seasonings accordingly.
Serve immediately and enjoy!

Simply Prepped • Page 12

Quick & Healthy Tomato Bisque • 4 servings
INGREDIENTS
1 large onion peeled and diced
3 garlic cloves minced
1 tablespoon olive oil
2 28 oz can Tuttorosso Diced Tomatoes
1 teaspoon fine sea salt more to taste
1 teaspoon ground black pepper more to
taste
1 tablespoon Italian seasoning
4 - 6 cups vegetable broth
1/2 cup quinoa
1/2 - 1 cup almond milk
Chili flakes to taste
Nutritional yeast to garnish

DIRECTIONS
Heat the oil in a large sauce pot over
medium heat. Add the onion and saute until
translucent, about 5 minutes. Add the garlic,
salt, pepper and spices, and saute until fragrant and the onions have softened, 3 - 5
more minutes.
Add the tomatoes to the pot, then add the broth, starting with 4 cups. Pour the quinoa
into the soup, bring the mixture to a boil, cover and turn down to a low boil for 10 - 15
minutes until the quinoa is cooked.
Remove the soup from the heat and let cool slightly before transferring to a food
processor or high powered blender. Blend on high until the soup is smooth. Add more
water if you want your soup a little more creamy. Return the soup to the pot, stir in the
almond milk and season with chili flakes. Taste and adjust seasonings appropriately.
Serve and garnish with nutritional yeast.

Simply Prepped • Page 13

Rainbow Vegetable Quinoa Stir Fry • 4 servings
INGREDIENTS
1 tablespoon sesame oil
3 garlic cloves minced
1/2 cup chopped red onion
1 cup chopped bell pepper about 1 medium
pepper
1/2 cup julienned carrots I used this peeler
1 cup shredded cabbage
1 block extra firm tofu cubed
1 cup chopped kale
3 tablespoons gluten-free soy sauce/tamari
1 teaspoon ground ginger
3 - 5 cups cooked quinoa enough to serve

DIRECTIONS
Heat the oil in a large, non-stick skillet over
medium heat. Add garlic and onion and cook
until fragrant, about 2 minutes. Add pepper
and cook 2 - 3 more minutes until pepper
begins to soften. Add cabbage and carrots and cook another 2 minutes.
Add tofu, kale, soy sauce and ginger, cover skillet and let steam for 3 - 5 minutes. Stir
together until combined.
Serve warm with quinoa and a drizzle of hot sauce if desired.

Simply Prepped • Page 14

 Moroccan Quinoa Salad • 4 servings
INGREDIENTS
For the salad
2 cups cooked quinoa
2 cups kale finely chopped
1 cup carrot julienned
1/2 cup pistachios chopped
1/2 cup scallions finely sliced
1/2 cup cilantro finely chopped
4 Medjool dates pitted & chopped

For the dressing

3 tablespoons olive oil
Juice of 1 lemon about 2 tablespoons
1 tablespoon orange juice optional for sweetness
1 tablespoon apple cider vinegar
Zest of 1 lemon about 1 tablespoon
1 teaspoon turmeric powder
1/2 teaspoon cumin
1/2 teaspoon coriander
1/4 teaspoon cayenne pepper
Pinch of cinnamon optional
Salt & pepper to taste

DIRECTIONS
In a large bowl, combine all the salad ingredients.
Add the dressing ingredients to a mason jar and shake to combine. You can also use a bowl and
whisk them together until combined.
Pour dressing over the salad and toss until everything is evenly coated.
Allow salad it sit for 15 minutes before serving (this helps the kale soften a bit). Enjoy as is or
serve with your favorite protein!

Simply Prepped • Page 15

 Chickpea & Quinoa Mason
Jar Salad • 2 servings
INGREDIENTS
For the salad
1 cup canned chickpeas
1 cup chopped cucumbers
1 cup chopped cherry tomatoes
1 cup cooked quinoa
1/2 cup chopped flat leaf parsley
3 - 4 cups arugula

For the dressing

2 tablespoon olive oil
Juice of 1 lemon
1 teaspoon dijon mustard
1 teaspoon maple syrup
1/2 teaspoon garlic powder
Salt & pepper to taste

DIRECTIONS
Begin with the dressing. Whisk all ingredients together in a small bowl. Taste and adjust
seasoning if desired.
When ready to assemble the salads, evenly divide the dressing between 2 wide-mouth
mason jars (quart size). Then evenly divide the remaining ingredients and add to the
mason jars in the order listed. Seal with lid and store in the refrigerator until ready to
eat.
When serving, pour contents of the mason jar into a bowl. Stir around to help get
dressing distributed and enjoy!

Simply Prepped • Page 16

 Pad Thai Zucchini Noodle +
Quinoa Salad • 2 servings
INGREDIENTS
1 medium zucchini
1 cup shredded cabbage
1 cup sliced red bell pepper
2 scallions thinly sliced
1/4 cup chopped cilantro
1/2 cup cooked quinoa
1/4 cup dry roasted peanuts

For the sauce

2 tablespoons creamy peanut butter or
almond butter
Juice of 2 limes
2 teaspoons gluten-free tamari
1 teaspoon sriracha sauce or asian hot sauce
of choice
1/2 teaspoon ground ginger
Water as needed to thin the sauce

DIRECTIONS
Slice the ends off the zucchini and secure it to your spiralizer. Spiralize the zucchini into
long noodles and transfer to a large bowl.
Thinly slice the cabbage and pepper, either with a knife or mandolin slicer, and add that
to the bowl with the zucchini noodles, along with the scallions, cilantro, quinoa and
peanuts.
In a small bowl, whisk together dressing ingredients. Add water, 1 tablespoon at a time,
until it’s thin enough to pour -- you’re looking for the consistency of a creamy dressing.
Pour dressing over the vegetables and toss to coat. Transfer to two bowls, sprinkle with
a bit more peanuts and cilantro and enjoy!

Simply Prepped • Page 17

Asian Quinoa Power Salad • 4 servings
INGREDIENTS
3 cups cooked quinoa from 1 cup uncooked
1 cup frozen edamame thawed
1 cup thinly sliced carrots
1 cup shredded red cabbage or finely
chopped kale
1/2 cup thinly sliced green onions
1/2 cup chopped kimchi optional
1/3 cup cilantro
1 batch Ginger-Miso Dressing

DIRECTIONS
Add all the salad ingredients to a large bowl.
Pour the dressing over the salad and toss to
combine. Serve immediately.

Simply Prepped • Page 18

 Avocado Alfredo with
Zucchini Noodles • 4 servings
INGREDIENTS
For the sauce
1 large avocado
1/4 cup nutritional yeast
Pinch of sea salt
Pinch of cracked pepper
1/2 teaspoon garlic powder
1 cup fresh basil
1/4 - 1/2 cup Almond Breeze Unsweetened
Almondmilk depending on consistency

For the zoodles

4 medium zucchini
1 tablespoon olive oil
2 garlic cloves minced
1/2 teaspoon red pepper flakes

DIRECTIONS
Add all the sauce ingredients into a food processor, starting with just 1/4 cup of
almondmilk. Process on high until smooth and creamy.
Depending on the size of your avocado, you might need to add more almondmilk. Add
additional almondmilk 1 tablespoon at a time, until you reach the consistency of a soft
pudding.
Prepare the zucchini noodles by first spiralizing them into long noodles. Then heat the
oil in a large pan over medium heat. Add garlic and red pepper flakes and saute until
fragrant, about 60 seconds. Add zucchini noodles and saute until just tender, about 2 -
3 minutes.
Transfer zucchini noodles to a bowl and top with sauce. Toss to with salad tongs until all
the noodles are evenly coated.
Divide evenly among four dishes and serve!

Simply Prepped • Page 19

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