Plant-Based Meal Prep 

Some of our staple foods prepped on a weekly basis include tempeh, tofu or a veggie burger or loaf recipe, legumes, salads, a grain, cooked greens & veggies, plus a sweet treat. Following are some random food prepping I’ve done for me and my husband over the years.

A colorful vegan food prep
Oil-free baked potato slices. I like red, russet or gold potatoes. I soak in ice water then pat dry and bake on a sheet-lined tray for 45-50 minutes at 425F. A fun and spicy video potato recipe are the “garbage potatoes” from the Whole Food Plant Based Cooking Show

My standard way of baking tempeh is to coat with tamari then sprinkle onion flakes & garlic powder, and bake 20 minutes at 425F. The hummus seen above is the blender hummus from Fat Free Vegan. I cut the recipe in half and use my immersion blender, first microwaving the chickpeas, chickpea liquid & garlic for 1.5 minutes or so. It comes out as a thick, chunky spread for me.

The Vegan Corner’s 🍪🍪 recipe

Mine are made with whole wheat flour, baking soda, soy milk, brown sugar, raw crunchy almond butter, and dairy-free chocolate chips. Another yummy sweet treat made recently (pictured below) are fudgy nut butter brownies from The First Mess cookbook, recipe found here.

Often I will prep salads ahead. Hubs likes a mix of kale, spinach, mushrooms, carrots, and other veggies on hand along with cashews or almonds, pumpkin & sunflower seeds. My kale salad is topped with balsamic vinegar, nutritional yeast flakes, almonds, chickpeas and sweet potatoes, which I bake in slices for 40-50 minutes at 425F.

The grain in the first photo is farro, a hearty wheat grain (1/2 cup cooked in 1 cup of water 20 minutes). Quinoa is another grain we cook often (3/4 C uncooked washed quinoa simmered in only 1 C water for 15 minutes, set aside 3 minutes more then fluffed with a fork). More recently though, brown rice has been on rotation.

The garlic tahini dressing recipe pictured above I make weekly and is as follows: Blend (I use an immersion blender) 1/3 C water, 2 T each of sesame tahini, nutritional yeast flakes & lemon juice, 1 T mellow white or chickpea miso paste + 1 garlic clove. Roasted Garlic Walnut dressing (above) is another favorite made by blending 1/3 cup water (+ 1-2 TBS more to thin), 2 TBS fresh lemon juice, 1/4 cup walnuts, 1 TBS mellow white or chickpea miso, 2 TBS nutritional yeast flakes, & 3-4 cloves of roasted garlic cloves. The salad pictured has kale, walnuts and dried cranberries.

13-bean soup mix (Bob’s Red Mill) Soak the beans overnight, rinse, and cook in vegetable broth. Once cooked I add pre-cooked carrots + several cloves of roasted garlic and tempeh cubes. Tempeh and garlic are baked/roasted in the oven at 425F for 20 minutes. The tempeh is coated with tamari + a sprinkle of onion flakes & garlic powder and I use a whole head of garlic. Find a Socca bread recipe from NY Times online or here from The Kitchn. It makes a great gluten-free soup dipper. The broccoli is steamed and brown rice is cooked in our rice cooker

Hearty Meaty 🌯Burritos🌯 The smoked paprika-spiced mushrooms and lightly salted kale-garlic sauté are great tucked in burritos, served in soup, or used as a filler for black bean burgers (updated recipe follows). Tamari-coated tofu is baked in slabs for 25 minutes at 400F. Farro is a nutty, filling wheat grain and takes just 15 minutes to cook.

Black Bean Burgers2 14 oz cans black beans, drained and rinsed then mashed

1/4 onion, minced

2 garlic, minced

1/2 C oats + 1/2 C whole grain bread crumbs (or 1 cup of either oats or bread crumbs)–each processed in a food processor (or clean coffee grinder works in batches)

1 t cumin

2 T salsa

1 flax “egg” (1 T ground flax mixed with 2 T warm water, set aside to gel)

Mix ingredients in a bowl and then set in fridge overnight if desired or use olive oil on hands to make 6 burgers. Cook in a skillet (I use a dab of olive oil in a non-stick) 7 minutes one side on medium heat, flip and cook 5 minutes on medium low heat.

These freeze well: Place uncooked burgers on baking tray in freezer 45 minutes then into a freezer safe container. Move to fridge night before using. Recipe veganized from Pioneer Woman Cooks black bean burger

Cooked brown or green lentils make great sloppy joes and beet burgers, like Isa Chandra’s snobby joes blog recipe & video beet burger recipe 

Another way to use brown or green lentils is to make a lentil-quinoa-oat loaf and serve with baked potato wedges and green beans. Leftovers are great in a sandwich, salad, in soup or in a hash of potatoes, onion, garlic, red pepper & spinach (pictured above, except sandwich:-)). Head over to my Instagram, Pinterest or Facebook page to learn the details of each recipe pictured above.

Deconstructed Veggie Quinoa Stir Fry

Quinoa, edamame, tamari-coated and baked tofu, veggie sauté of shallot, garlic, mushrooms, red bell pepper, carrots, celery, & broccoli + dry toasted & salted raw cashews & almonds

This food prep pictured above was all done on a little Oster hot plate. Simmered tempeh in water-tamari about 15-20 min, boiled potatoes whole, & made Ellie Krieger’s yummy “caldo verde with mushrooms”…recipe can be found online at The Washington Post…Salad for hubs lunch has spinach, kale, cauliflower, mushrooms, carrots, s&p + the tempeh, a potato, cashews, pumpkin/sunflower seeds (for crunch😋) and a drizzle of my garlic-tahini dressing

Overnight Oats…A quick way to do breakfast is to mix oats with a soy milk-water combo adding in walnuts, pumpkin seeds, sunflower seeds, molasses or maple syrup, cinnamon & frozen blueberries. Place into the fridge overnight then heat up in the microwave in the morning, adding a sliced banana then scoop into a stainless steel container to have for later😋.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s