a flexible approach to vegan meal preparation, focusing on prepping individual components rather than entire meals. The goal is to create various protein sources, carb sources vegan meal prep easy, and sauces that can be combined throughout the week to make diverse meals. The entire prep is estimated to take 1.5 to 2 hours.
Here are the highlights of the meal prep components and their uses:
- Shawarma Tofu: Prepared by tearing tofu into bite-sized chunks, seasoning with soy sauce, tomato paste, olive oil, spices, nutritional yeast, and black pepper, then baking until done. Used in Shawarma Bowls and Crunch Wrap Supremes.
- Roasted Potatoes: Baby potatoes are sliced, tossed with olive oil and salt, and roasted until golden brown. Used in Potato Nachos and Pesto Nourish Bowls.
- Turmeric Rice: Cooked with turmeric, salt, and black pepper, then frozen in one-cup silicone molds for easy reheating. Used as a base for Shawarma Bowls.
- Vegan Pesto: Made with basil, fresh garlic, nutritional yeast, olive oil, lemon juice, walnuts (or pine nuts/cashews), salt, and pepper, blended to retain some texture. Used in Pesto Pasta and Pesto Nourish Bowls.
- Healthy Cashew Garlic Sauce: A creamy, runny sauce made from cashews, designed to thicken in the fridge. Used as a drizzle for Potato Nachos, Shawarma Bowls, Crunch Wrap Supremes, and Pesto Nourish Bowls.
- Smoky Crumbled Tempeh: Tempeh is crumbled into a pan with olive oil, then seasoned with smoked paprika, onion powder, soy sauce, water, and maple syrup. Used in Potato Nachos, Pesto Pasta, and Pesto Nourish Bowls.
- Quick Pickled Onions: Onions are sliced, placed in a container, and covered with white vinegar. Used in Potato Nachos, Shawarma Bowls, Pesto Pasta side salad, and Pesto Nourish Bowls.
- Pre-washed Lettuce: Washed and thoroughly dried lettuce stored with paper towels to absorb moisture and prolong freshness. Used in Potato Nachos, Pesto Pasta side salad, Crunch Wrap Supremes, and Pesto Nourish Bowls.
- Tofu Ricotta: A savory blend of tofu, cashews, lemon juice, olive oil, garlic, salt, and Italian seasonings. A sweet version is also mentioned. Used for Caprese Toast and mentioned for a creamy pasta dish.
- Tiramisu Protein Balls: No-bake dessert made with Medjool dates, oat flour, cocoa powder, chocolate protein powder, almond butter, espresso, and a pinch of salt. Topped with melted vegan white chocolate and cocoa powder.
The video demonstrates how to combine these components into various meals, including:
- Caprese Toast: Chabata bread with olives, cherry tomatoes, pesto, tofu ricotta, balsamic glaze, and fresh basil.
- Potato Nachos: Reheated potatoes topped with protein (tempeh or tofu), lettuce, pickled onions, olives, and cashew garlic sauce.
- Shawarma Bowls: Reheated turmeric rice with shawarma tofu, a side salad of pickled onions, tomatoes, pickles, and topped with garlic sauce and cholula.
- Pesto Pasta: Chickpea pasta mixed with pesto sauce and smoky tempeh crumbles, served with a side salad.
- Crunch Wrap Supremes: Large burrito tortilla filled with vegan cheese, tofu shawarma, a toasted tortilla, cashew garlic sauce, lettuce, tomatoes, and a small tortilla, then folded and pan-fried.
- Pesto Nourish Bowl: Reheated potatoes, lettuce, avocado, smoky tempeh crumbles, pickled onions, hemp seeds, and pesto sauce.
The creator apologizes for not showing the seventh meal, a pasta with tofu ricotta, due to time constraints. The video concludes with the creator asking for viewer feedback on this meal prep style compared to traditional individual meal containers.
Source:
youtube
Via:
@thatveganbabe
