Easy vegan meal prep with beginner-friendly recipes! (Recipes below) If you're new to meal prep, are feeling overwhelmed, and aren't sure where to start, this video has got you covered. If you can turn on the oven, chop veggies and boil water... you can make these recipes. Follow this step-by-step prep, and in one hour you'll have 3 breakfasts, 3 lunches and 3 dinners ready for the week. Enjoy!
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✨ Some items you might find helpful:
Vanilla bean powder: amzn.to/46iDs3Z
Cous cous: amzn.to/46kSWUW
Tahini: amzn.to/3XmkO7e
Wash basins with strainers: amzn.to/3DEE8Eu
Glass storage containers (I use the Ikea brand but these are similar) amzn.to/43VrKLc
Recipes:
Overnight chia oats:
1/2 cup rolled oats
1/4 cup chia seeds
Optional: 1 tsp. Vanilla extract or 1/2 tsp. vanilla bean powder: amzn.to/46iDs3Z
1 cup frozen fruit (I used raspberries and blueberries)
1 1/2 cups liquid (I used half soy milk, half water)
Add oats, chia and vanilla (if using) to a jar. Add liquid and give the mixture a stir to make sure all the oats and chia are well hydrated. Add frozen fruit and refrigerate until ready to eat. Can top with vegan yogurt, more fresh fruit or more plant milk if desired.
Cous cous salad:
1/2 red onion
2-3 small cucumbers (or 1 large)
1 bell pepper
1 cup cherry tomatoes
Handful of fresh mint
Optional: 1/3 cup dried cranberries and/or toasted pine nuts
2 cups chickpeas
1 1/2 cups whole wheat cous cous (this should make enough for your salad and also some for the veggie boxes)
2 1/4 cups water (or veggie broth) for the cous cous (double check your box of cous cous to make sure this is the correct amount for your brand)
OR sub with any veggies you like
Dressing:
3/4 cup veggie broth (or add a splash of olive oil if you prefer)
1/3 cup lemon juice
1 clove minced garlic (or use 1/2 tsp. garlic powder)
1 tablespoon maple syrup
1/2 teaspoon dried parsley (start with 1/2 tsp. and add up to 1 tsp. depending on your taste preferences)
1/2 teaspoon dried dill (start with 1/2 tsp. and add up to 1 tsp. depending on your taste preferences)
Salt & pepper to taste
Prepare the cous cous by boiling water (or broth). Add cous cous, remove from heat, and let sit (covered) for 5 mins. Once it has absorbed the liquid, stir gently to let steam escape and cool. Add all chopped veggies, dried cranberries, chickpeas and cooled cous cous to a large bowl and mix. OPTIONAL: Keep dressing separate until just about to eat. Grain salads can soak up a lot of dressing, so usually they will keep fresh (even with dressing already added) for up to 3 days. However, if you are worried about the dreaded “soggy salad”, you can play it safe by keeping the dressing separate until the day you’re going to eat the salad.
Roasted veggies & tofu:
1 onion
1 sweet potato
2 cups mini potatoes (or 1 large)
2 zucchini
1 head broccoli
Seasonings: sprinkle of garlic powder, paprika and salt (or any you like)
OR sub with any veggies you like
Roast in the oven at 400F for 25 mins. Remove zucchini and broccoli and place back in the oven at 425F for 5-10 mins. more. During this time, prepare the tofu.
Tofu:
700g tofu (2 blocks)
1/4 cup low sodium soy sauce or low sodium Tamari
1/4 cup water
1 teaspoon garlic powder
1/2 teaspoon sriracha (or sriracha sprinkle from Trader Joe’s)
2-3 teaspoons maple syrup
Optional: 2 teaspoons hot sauce
2 tablespoons cornstarch to coat the tofu
Mix marinade and taste. It should be salty, but not overpowering. (If too salty, add 2-3 tablespoons more water or avocado oil.) Adjust seasonings if needed and pour over cubed tofu. Mix gently. Add cornstarch and mix gently again. Add to parchment lined baking tray and bake at 350F for 30 mins.
Tahini Dressing (makes 1 individual dressing for roasted veggie box)
2 heaping tablespoons tahini
1 tablespoon lemon juice
1 tablespoon water to thin (add more if needed)
1 teaspoon maple syrup
1/2 teaspoon paprika
1/2 teaspoon garlic powder
Optional: 1 teaspoon hot sauce
Pinch of salt
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27 июл 2024
