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21 Day Vegan Kickstart: Day 5

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21 Day Vegan Kickstart: Day 5

21 day vegan kickstart vegan pita pizza

Day 5 of the PCRM 21 Day Vegan Kickstart

It’s day 5 of the 21 day vegan kickstart collaboration with #LunchBreakLIVE, and today’s guest Chef is Lisa Karlan.  Lisa made two amazing dishes, full of color, flavor, and nutrients, a Quinoa and Red Bean Salad and a Pita Pizza!  These are easy vegan recipes, with simple ingredients and simple instructions.  Let’s see how Lisa put these two meals together…



Let’s Meet Our Chef

Lisa Karlan is a Health Educator, Nutrition Consultant, and Media Journalist. She is an Anchor/Producer at the JaneUnchained News Network creating shows for #LunchBreakLIVE, a daily #LIVE vegan cooking show, featuring a variety of interesting people from prominent chefs, cookbook authors, and home cooks to leaders in the field of plant-based medicine. Lisa developed the Physicians Committee for Responsible Medicines 21-Day Vegan Kickstart collaboration with JaneUnchained News’ #LunchBreakLIVE in 2017, 2019, and 2021. 

Lisa is the Host/Producer of “Hey Doc! What’s New in Plant-Based Medicine? a weekly show on Fridays at 10 am PST/ 1 pm EST on the JaneUnChained News Network bringing the latest evidence-based medical news from distinguished medical professionals from around the world.  Lisa also covers scientific conferences, such as the International Conference on Nutrition in Medicine, and provides media coverage about notable events in the animal rights community, such as The Save Movement’s, Los Angeles Animal Save.  Additionally, Lisa covers legislative issues about animal rights and plant-based nutrition in Los Angeles and Sacramento. 

Lisa is a Certified Food for Life Instructor with the Physicians Committee for Responsible Medicine (PCRM). She teaches cooking classes using the curriculum and recipes created by the Physicians Committee for Responsible Medicine, designed to reduce risk factors and prevent and reverse many chronic diseases. Lisa is also the recipe editor for Animal Culture Magazine, a Patreon supported publication. 

Lisa has been the Director of the Learning Kitchen for VegFest Los Angeles since 2016. This annual labor of love spreads the vegan message, at one of the largest vegan festivals in the nation, through food demonstrations with notable vegan chefs to nearly 15,000 attendees. This program has moved online until Covid-19 is resolved and it’s safe to gather outside in groups again.

Lisa teaches people how to make informed food choices for disease prevention and reversal of chronic diseases and compassionate choices for clothing and product use. Her goal is to raise awareness, knowing that these ethical choices will contribute to fewer animals destined for pain, suffering, and death while reducing the environmental impact on the Earth from animal agriculture and excess water consumption caused by unsustainable industrial practices that exploit animals and contribute to climate change. 


Lisa Karlan
Lisa Karlan.


21 Day Vegan Kickstart:  Recipe 1

Recipe 1 for day 5 of the 21 day vegan kickstart looks so refreshing.  It is a Quinoa and Red Bean salad, filled with all sorts of colorful yumminess.  It’s got tomatoes, squash, corn, salsa, red beans, quinoa, and MORE.  This is like a fiesta in your mouth.  I love this salad so much because every bite is filled with flavor and a satisfying corn crunch.  This is a super healthy salad, with a low-fat salsa verde dressing that will blow your mind.  There is definitely no lack of taste in this big bowl of goodness.  The recipe is below…give it a try.


21 day vegan kickstart quinoa and red bean salad ingredients
The ingredients for the Quinoa and Red Bean salad.


21 day vegan kickstart Quinoa and Red Bean salad before tossed
The Quinoa and Red Bean Salad prior to being tossed.


21 day vegan kickstart finished Quinoa and Red Bean Salad.
The plated Quinoa and Red Bean Salad.


Quinoa and Red Bean Salad

This recipe is filled with healthy, plant-based protein!
Course Lunch, Main Courses, Side Dishes
Calories 250 kcal


  • 3/4 cup salsa verde
  • 2 tsp apple cider vinegar
  • 1 small tomato diced
  • 1 yellow squash diced
  • 4 green onions sliced
  • 2 cups Napa cabbage sliced
  • 1/2 cup corn
  • 1/2 cup cooked quinoa
  • 1/2 cup red beans rinsed (we used black beans)
  • 1 tsp fresh oregano leaves chopped (we used 1 tbsp)


  • Combine the salsa verde with the apple cider vinegar. Toss all the salad ingredients together.


Serving: 1servingCalories: 250kcalProtein: 11gFiber: 12g
Keyword gluten-free, nut-free, vegan
Tried this recipe?Let us know how it was!


See Also

21 Day Vegan Kickstart:  Recipe 2

The 2nd recipe for today is a Pita Pizza.  Anything with the word PIZZA  is a go for me.  This delicious meal has veggies piled on top, is filled with high nutritional content, and has a flavor score of TEN.  The roasted garlic as one of the toppings is just perfect.  Lisa used a whole wheat tortilla as the crust, instead of pita, but either work great.  The flavorful hummus is a perfect alternative to cheese.  This is one of those meals that will keep you coming back for more…it’s that good.  The recipe is below so you can make it yourself at home.  Be sure to let us know how you liked it.


Pita Pizza ingredients
The Pita Pizza ingredients.


 vegan pita pizza
The finished Pita Pizza. How delicious!


Pita Pizzas

This recipe has a savory flavor from the hummus, which makes an excellent alternative to cheese.
Course Dinner, Lunch, Main Courses
Servings 1 serving
Calories 250 kcal


  • 1/4 cup red pepper hummus
  • 1 whole-wheat pita We use a whole wheat tortilla
  • 1/4 tsp cracked black pepper
  • baked toppings: thyme, green olives, roasted garlic, sun-dried tomatoes, roasted red peppers, cipollini onions (to taste)
  • fresh toppings: sliced basil, Roma tomatoes, Peppadew peppers, arugula (to taste)


  • Spread the hummus over the pita (or tortilla), except for the edge. Sprinkle with cracked black pepper. Add the baked toppings (these toppings are not baked before they go on the pizza; the name just refers to toppings that get baked on top of the pizza). As a variation, add pizza sauce instead of hummus.
  • Bake the pita pizza at 350 F for 7 to 8 minutes. Then spread any of the fresh toppings on the pizza after it comes out of the oven.


Serving: 1pizzaCalories: 250kcalProtein: 14.7gFiber: 10.8g
Keyword nut-free, vegan
Tried this recipe?Let us know how it was!


21 day vegan kickstart Day 5 Lisa Karlan
Lisa showing off her two Day 5 vegan recipes. Quinoa and Red Bean Salad and Pita Pizza.


Thank You For Joining Us For Day 5 Of The 21 Day Vegan Kickstart

Day 5 of the 21 day vegan kickstart was awesome.  These were two of my favorite recipes from the 21 day program.  I hope you consider signing up for the kickstart and joining in on the healthy fun.  And if you are interested in more delicious and easy vegan recipes to cook up, check out the #LunchBreakLive page for a ton to choose from.  Until next time…keep cookin’!


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