Your Ultimate Vegan Meal Prep Routine : Flavourful and Easy

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My ultimate vegan meal prep routine to help save you time in the kitchen but still give you delicious and nutritious meals throughout the week! Full recipes are below. Quinoa: 200g quinoa, rinsed 350ml vegetable stock Heat a medium saucepan over a medium heat, add you quinoa and stir regularly for 2 minutes or until all the water is absorbed. Add 1 tsp olive oil and fry the quinoa for 2-3 minutes. Add the vegetable stock and bring to a boil. Cover with a lid and reduce heat to a low simmer for 15 minutes until all the water is absorbed. Turn off the heat and cover with a tea towel and leave to rest for 5-10 minutes. Fluff up with a fork. Semolina roast sweet potato 3-4 medium sweet potatoes, washed and cut into bit sized pieces 1 tbsp olive oil 1 tbsp oregano 1 tsp ground coriander 1 tsp ground cumin 2 tbsp semolina Preheat the oven to 220C. Toss the sweet potatoes in the olive oil and then in the rest of the ingredients. Place the sweet potatoes onto a lined baking tray and bake for 30-40 minutes or until soft inside and crunchy on the outside. Turn after 20 minutes. If using an air fryer reduce heat to 200C and air fry for 15-20 minutes. Roast pepper sauce 2 red peppers 4 cloves garlic, skin on 100-150ml plant milk 25 ml olive oil 1 tsp oregano 1 tbsp nutritional yeast Juice of half a lemon Preheat the oven to 220C. On a lined baking tray place the red peppers and garlic. Roast for 30-40 minutes until soft and charred. Place the roasted peppers and garlic (skin removed) into a blender with all the other ingredients and blend until smooth. High protein nutty mix 150g mixed nuts 25g pumpkin seeds 25g sunflowers seeds 20g hemp seeds 1 tbsp olive oil 1 tsp maple syrup 50g nutritional yeast 1 tsp sweet paprika 1 tbsp oregano Preheat the oven to 160C. Line a baking tray with parchment paper. Add all ingredients to a food processor and blend until you have a rough crumb. You can makes this by finely chopping all the ingredients on a chopping board if you don’t have a food processor. Spread onto the tray and roast for 20-30 minutes. Stirring every 5 minutes. Crumbled tofu 450g extra firm tofu 15ml olive oil 20ml dark soy sauce 10g porcini mushrooms paste 20g tomato puree 15ml red wine or sherry vinegar 1 tbsp cornflour 1 tbsp dried thyme Preheat the oven to 220C. Line a baking tray with parchment paper. Mix all the ingredients except for the tofu in a large bowl. Dry and crumble the tofu into the bowl then mix to coat. Spread evenly over the tray and bake for 20-30 minutes turning halfway through the cooking time. Coriander and pumpkin seed sauce 20g or 1 small bunch fresh coriander 50g toasted pumpkin seeds 1 small garlic clove 2 ice cubes 1-2 tbsp water 1 tbsp olive oil 1 tbsp lime juice ¼ tsp ground cumin 1 pickled or ½ a fresh jalapeno ¼ tsp maple syrup Add all ingredients to a blender or food processor and blend until smooth. Boiled / Blanched Tofu 2 blocks firm tofu, 1 litre water 2 tsp salt 2 tsp dark soy sauce 2 tsp olive oil Seasoning rub of your choice Bring the water, salt and dark soy sauce to a boil, add your blocks of tofu and simmer for 10 minutes. Alternatively pour the boiling water into a container or bowl with the soy sauce and salt. Mix to combine. Add your tofu blocks and leave for 15-20 minutes. Remove the tofu from water and place on a tea towel to steam dry for 20-30 minutes. Or use the tea towel to pat it dry. Cut into cubes or slices and place into a tupperware. Black beans 400g dried black beans, (optional: soaked overnight or for a few hours in water and 1 tsp salt) 1.4l water 2 bay leaves 4 garlic cloves 1 onion, chopped into quarters Add beans, water and aromatics to a large pan. Bring to a boil and boil for 15 minutes. Turn down the heat to low and simmer for 40 minutes to 1. 5 hours or until soft. If you’ve soaked them it will take more towards 40 minutes and if not more towards 1.5 hours. Maple and mustard dressing 60ml olive oil (You can use aquafaba instead of oil if you wish. Or water but use slightly less and the dressing won’t be as thick) 1 tbsp maple syrup 1 tbsp dijon mustard 2 tbsp apple cider, white wine or red wine vinegar or lemon juice. Place all ingredients with salt and pepper into a jar or bottle and shake until emulsified. 0:00 Intro 0:29 Black beans 1:26 Semolina roast sweet potato 2:12 Crumbled tofu 3:10 Roast vegetables 4:27 Nutty crumble 5:52 Roast pepper sauce 7:06 Quinoa 8:02 Blanched tofu 8:45 Pickled vegetables 10:40 Coriander and pumpkin seed sauce 11:22 Maple mustard dressing 11:52 Completed meal prep 12:35 Spring rolls with a peanut butter and roast pepper dressing 14:13 Red lentil pasta with a creamy roast pepper sauce 15:45 Mexican tofu and black bean pittas with chipotle pepper sauce 17:12 Big goodness bowl 18:42 4 day meal plan