New Indian Meal Prep Routine | 4 Days of Flavourful Indian Dishes

Video Description

Today I'm sharing my flavour packed Indian meal prep plan! Find it below and in the comment section 💚 Support the channel 😊 Receive PDF recipes, early access to youtube videos and exclusive content on Patreon:   / earthygoodnesskitchen   💚 4 Day Indian Meal-Prep | Meal Prepping Around the World: Episode 1 Advanced prep: Base curry sauce (12 portions: approx 1.8L) Marinated tofu (8 portions) Mango chutney (1 large jar) Raita (8-12 portions) Spiced brown rice (8 portions) Pre cooked potatoes (4 portion) Pre cooked red lentils (8 portions) Basic curry sauce: 2-3 tbsp olive oil 12 cardamom pods, crushed and seeds removed 1 ½ tbsp coriander seeds 1 ½ tbsp cumin seeds 3 medium white onions, roughly chopped 6 large cloves garlic, crushed 50g fresh ginger, roughly chopped 2 large carrots, roughly chopped 1 tbsp turmeric powder 1 tbsp of garam masala powder 1 tsp grated nutmeg 1 tsp kashmiri chili powder 1 can chopped tomatoes + 200ml water to wash out can 1 litre vegetable stock In a large pan, heat up the olive oil over a medium-low heat. Add the whole spices and cook for 30 seconds. Add the onions with a large pinch of salt and cook for 12-15 minutes or until golden brown and caramelised. Add the carrot, garlic and ginger and cook for 5 minutes. Add the ground spice with 1 tbsp olive oil and cook for 30 seconds stirring regularly. Add the chopped tomatoes, water to wash out the can and vegetable stock. Bring to simmer then lower the heat to medium-low and place a lid on top slightly ajar. Simmer for 35-40 minutes. Marinated tofu: 1600g extra firm tofu, torn into bite sized chunks (This is for 200g tofu per person each meal, for smaller portions reduce quantity of tofu and marinade) 400g unsweetened thick vegan yoghurt 8 medium cloves garlic, zested 40g fresh ginger, zested 2 lemons, juiced 2 tbsp garam masala 1 ½ tbsp cumin powder 1 tsp kashmiri chili powder Combine all the marinade ingredients except the tofu in a medium bowl. Add the tofu and gently mix to coat. Marinate overnight in the fridge. Mango Chutney: 1 tsp nigella seeds 1 tsp cumin seeds 6 whole cardamom pods, crushed 6 whole cloves 1 clove garlic, zested 5g fresh ginger, zested Half a red chili, finely chopped (optional) 1 tsp curry medium curry powder ¼ tsp turmeric 500g frozen mango, defrosted and chopped small (about 1-2 cm pieces) 100g white sugar 100g white wine cider vinegar 1 tbsp fenugreek leaves In a medium pan heat 1 tbsp of coconut oil over a medium-low heat. Add the whole spices and fry for 1 minutes Add the garlic, ginger and chili and fry for 2-3 minutes. Add the curry powder and fenugreek powder and fry for 30 seconds. Add the mango, sugar and apple cider vinegar, bring to a boil. Reduce to a slightly simmer and cook for 30 minutes. Raita: 2000g thick unsweetened vegan yoghurt ¼ cucumber, deseeded and finely chopped 1 plum tomato, deseeded and finely chopped ¼ red onion, finely chopped (optional) ½ a red chili finely chopped (optional) 10g fresh coriander, finely chopped 5g fresh mint, finely chopped Lemon or lime 1 tsp garam masala 1 tsp cumin powder ½ tsp maple syrup Combine all ingredients except for the yoghurt and place in the fridge. Spiced brown rice: 600g brown basmati 1050ml vegetable stock 6 cardamom pods 1 tsp cumin seeds 4 whole cloves 1 stick cinnamon 1 tsp turmeric 75g sultanas 50g roasted cashews (optional) Rinse the brown rice under cold water until the water runs clear. In a medium saucepan, heat 1 tbsp of olive oil over a medium heat and add the whole spices and fry for 30 seconds. Then add the turmeric and fry for 15 seconds. Stir in the brown rice, ensuring that the grains are well-coated with the oil and mixed with the spices. Add the vegetable stock and sultanas , bring to a boil, then reduce the heat to low, cover, and simmer for 30-35, or until the rice is cooked and the liquid is absorbed. Once the rice is cooked, place a tea towel over the pan and leave to steam for 5 to 10 minutes. Stir in the toasted cashews. Pre cooked potatoes: 600g waxy potatoes, peeled and cut into large bite sized pieces 1 tsp salt Add the potatoes to a pan of cold water with the salt. Bring to a boil, reduce to a simmer and cook for 8-12 minutes or until the potatoes are almost cooked through. Drain and leave to cool. Pre cooked lentils: 400g red lentils, rinsed and drained 1100ml vegetable stock In a medium saucepan bring the vegetable stock to a boil. Reduce to a simmer and add the lentils, cook for 10-15 minutes or until just slightly undercooked. (They’ll have a slight bite to them). Add more vegetable stock if needed 0:00 Intro 0:35 Base curry sauce 4:05 Marinated tofu 5:18 Pre cooked red lentils 5:42 Mango chutney 7:48 Spiced brown rice 9:12 Pre cooked potatoes 9:34 Raita 11:10 Monday Tofu Madras + spiced brown rice 13:14 Tuesday Chickpea korma + sag aloo 16:02 Wednesday Dal + spiced brown rice 18:20 Thursday Grilled tofu wrap + salad