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A SIMPLE MEAL PREP GUIDE: USING 5 MAIN INGREDIENTS TO CREATE 5 PLANT-BASED RECIPES

February 02, 2020 by Hy Serure

A SIMPLE MEAL PREP GUIDE: USING 5 MAIN INGREDIENTS TO CREATE 5 PLANT-BASED RECIPES

Meal prepping is one of the best ways to ensure you can eat healthy even when you may be short on time. By preparing meals or your ingredients ahead of time, you will be less likely to be caught off guard and turn to unhealthier options.  Meal prepping your food also lets you spend less time cooking every day.

THE 5 PREP MAIN INGREDIENTS

The meal prep plan below allows you to spend between one and one and a half hours preparing 5 main ingredients that can be used in the five simple recipes we have provided below. Preparing these ingredients in advance allows you to cook each of the five meals in less than 10 minutes. Be sure to check the pantry list items below as well so that you have all ingredients on hand that you will need.

The meal prep guideline and recipes below serve between 1 and 2 people but can easily be adapted and scaled up to serve additional people.

  1. BROWN RICE
  • To prepare brown rice, combine 1 cup brown rice with 1 ¼ cups water in a small saucepan. Heat over medium-low heat until it comes to a boil. Reduce heat to low and let simmer for 30 minutes or until water has been evaporated and rice is fluffy.
  • Let the rice cool before storing in an airtight container for up to a week.
  1. ROASTED SWEET POTATO
  • Clean 3 medium sweet potatoes by scrubbing them under running water. Let dry completely before slicing into half moons and coating with 2 tablespoons olive oil and a pinch of sea salt.
  • Roast in an oven preheated to 400F for 25 minutes, flipping once. Store in an airtight container in the fridge for up to a week. 
  1. CHICKPEAS
  • Drain and rinse 2 cans of chickpeas. Divide the chickpeas in half and store one half in an airtight container in the fridge.
  • Toss the remaining chickpeas in 2 tablespoons olive oil, 2 teaspoons paprika, 1 teaspoon garlic powder and ¼ teaspoon sea salt.
  • Spread in an even layer on a baking tray lined with parchment paper and bake in a preheated 400F oven for 20 minutes or until crispy.
  • Store in an airtight container in the fridge until ready to use. Chickpeas will stay in the fridge for up to one week.
  1. ROASTED BROCCOLI
  • Remove the stems from 3 heads of broccoli and cut remaining broccoli into florets. Toss with 2 tablespoons olive or avocado oil, ½ teaspoon sea salt, 1 teaspoon garlic powder and ½ teaspoon ground black pepper.
  • Place broccoli on a baking tray lined with parchment paper and roast in a preheated 400F oven for 20 minutes, flipping once.
  • Store in an airtight container in the fridge. Broccoli will last in the fridge for up to 5 days.
  1. BELL PEPPERS
  • Prep 3 peppers by removing the top and bottom of each pepper and then removing the seeds and core. Slice each pepper in half and remove the thicker, white “ribs” along the sides.
  • Slice each pepper into small strips, about a ¼” thick. Store in an airtight container until ready to use for up to 5 days.

THE 5 PLANT-BASED MEAL PREP RECIPES

BREAKFAST 

BROWN RICE PORRIDGE WITH CARDAMOM

Serves 1 

  • In a medium saucepan, combine ½ cup of cooked brown rice with ⅓ cup unsweetened nut milk, 1/4 teaspoon ground cardamom, ⅛ teaspoon ground cinnamon and pinch sea salt.
  • Heat over lower heat for 8 minutes or until mixture is thickened and milk is absorbed.
  • Serve with fruit if desired.

 

LUNCHES

MACROBIOTIC BOWL WITH TURMERIC TAHINI DRESSING

Serves 1 

  • In a bowl, top ¼ cup rice with ½ cup roasted chickpeas, ¾ cups roasted broccoli and ½ cup roasted sweet potato.
  • In a jar combine 1 teaspoon turmeric, 3 tablespoons warm water, ¼ teaspoon sea salt, 1 teaspoon black pepper, the juice of 1 lemon and 2 tablespoons tahini.
  • Shake well until combined and creamy.
  • Add more water if the dressing is to thick.
  • Drizzle 2 tablespoons of dressing over the bowl.

 

MEZZE PLATTER (HUMMUS, ROASTED VEGETABLES, OLIVES)

Serves 1

  • In a food processor, make the hummus by blending ½ cup chickpeas, 1 tablespoon tahini, 1 tablespoon olive oil, juice of ½ a lemon, ¼ teaspoon paprika, pinch sea salt and pinch of black pepper until smooth and creamy.
  • Arrange ⅓ cup roasted broccoli, ½ bell pepper and about ⅓ cup of the roasted sweet potato slices on a plate.
  • Add a small serving of pitted kalamata olives, if desired.
  • Serve with prepared hummus.

 

DINNERS 

COCONUT CURRY WITH CHICKPEAS & BROCCOLI

Serves 2 

  • In a small saucepan, heat 1 tablespoon coconut oil over medium heat.
  • Add 1 small, sliced shallot and cook for 3 minutes.
  • Add in the 2 teaspoons curry powder and 1 cup drained and rinsed chickpeas.
  • Cook for 1 minute before adding in 1 can full-fat coconut milk.
  • Let it come to a low boil and then reduce the heat to low, add 1 cup roasted broccoli and 1 cup roasted sweet potato.
  • Cook for 5 minutes or until the broccoli and sweet potato are warmed through.
  • Remove from heat and garnish with cilantro before serving. 

 

“FRIED” RICE WITH PEPPERS & BROCCOLI

Serves 2 

  • In a medium skillet, heat 1 tablespoon coconut oil over medium heat.
  • Add 1 small shallot, diced and 1 cup sliced peppers and cook for 3 minutes.
  • Add 1 ½ cups cooked rice, 1 cup drained and rinsed chickpeas, 1 teaspoon coconut aminos and 1 tablespoon tamari.
  • Stir well and cook for another 3 minutes.
  • Remove from heat and garnish with scallion before serving.

 

SHOPPING LIST

MAIN INGREDIENTS

  • 2 cans chickpeas
  • 3 bell peppers
  • 3 heads of broccoli
  • 3 medium sweet potatoes
  • 1 cup brown rice 

ADDITIONAL ITEMS

  • 2 shallots
  • 1 bunch scallion
  • 1 small jar pitted kalamata olives
  • 2 lemons
  • 1 bunch cilantro
  • 1 can full-fat coconut milk
  • 1/3 cup unsweetened non-dairy milk (almond milk, coconut milk, etc)
  • 1 teaspoon coconut aminos
  • 2 tablespoons coconut oil
  • 1 tablespoon olive oil
  • 3 tablespoons tahini (sesame seed paste)
  • Sea salt
  • Assorted spices
    • Ground paprika
    • Garlic powder
    • Curry powder
    • Turmeric
    • Ground black pepper
    • Ground cinnamon
    • Ground cardamom 

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