Meal Plan-Week#2 Prep Recipes

#vegan #plantbased #mealplans


Download a PDF version of the meal plan


Sunday - 1/26/2020

Quinoa & Vegetable Stuffed Portobello Mushrooms

Monday - 1/27/2020

Vegan Roasted Red Pepper Pasta

Tuesday - 1/28/2020

Raw Walnut Tacos

Wednesday - 1/29/2020

Crispy Smashed Potatoes with Chimichurri Sauce

Thursday - 1/30/2020

Crispy Chickpea Bowls




1 Hour Prep for Meals for the rest of the week:





















Quinoa



Ingredients:

  • 5 cups of water

  • 4 cups quinoa (rinsed in a fine-mesh sieve)

Method:

  1. In a pan, bring the water to a boil.

  2. Add the quinoa, stir, and reduce the heat to a low simmer.

  3. Cover the pan and cook for 10-15 minutes, or until all the water is absorbed.

  4. Fluff the quinoa with a fork and leave the lid off the pan to allow any residual steam to escape.

  5. Store in an airtight container in the fridge.


Roasted Red Bell Peppers


Ingredients:

  • 7 red bell peppers, washed


Method:

  • Heat oven to 500 degrees F (260 C) and roast red peppers on a baking sheet until charred close to the top of the oven– about 25-30 minutes. Cover in foil for 10 minutes to steam, then remove (peel away) charred skin, seeds, and stems.

  • Store in an airtight container in the fridge.


Baked Sweet Potatoes



Ingredients:

  • 2 sweet potatoes

Method:

  • Peel and cube the sweet potatoes. Spread over a baking sheet covered with baking paper. Ideally, no overlapping to get cubes crispy. Drizzle with olive oil and sprinkle with salt. Bake in the oven heated to 180c/375f for 10 minutes.

  • Check on potatoes and flip. Bake for another 5/10 minutes if needed. You want them to be a bit browned.

  • Store in an airtight container in the fridge.


Baked Portobello Mushrooms



Ingredients:

  • 8 large portobello mushrooms* (stems removed, wiped clean)

  • 2-4 olive oil

  • 4 Tbsp balsamic vinegar

  • 2 Tbsp lemon juice

  • 1 tsp cumin

  • 1/2 smoked paprika

  • 1/2 tsp salt

  • 2 Tbsp lemon juice


Method:

  1. Place mushrooms in a shallow oven dish and season with oil, balsamic vinegar, lemon juice, cumin, smokey paprika, and sea salt. Flip/toss to combine and set aside to let marinate for at least 15 minutes.

  2. Pre-heat oven to 180c. Bake in the oven for 10 minutes. When finished remove from oven. Cover and let the steams soften the mushrooms.

  3. Store in an airtight container.



Chimichurri Sauce



Ingredients:

  • 5 cloves garlic (peeled and crushed)

  • 1 medium spicy green peppers (seeds and stem removed // use less if not into spicy food)

  • 2 cups packed flat-leaf parsley

  • 3 Tbsp ripe avocado

  • 1/4 tsp salt (plus more to taste)

  • 3 Tbsp lemon juice

  • 1 Tbsp maple syrup (or other sweeteners of choice)

  • 1 Tbsp olive oil

  • Water (to thin // ~3 Tbsp )

Method:

  • Place garlic, pepper, parsley, avocado, salt, lemon juice, maple syrup, and oil in a food processor. Process/mix until smooth, scraping down sides as needed. Thin with water until a semi-thick (but pourable) sauce is formed.

  • Taste and adjust flavor as needed, adding more pepper for heat, garlic for spice/zing, avocado for creaminess, salt for saltiness, lime for acidity, or maple syrup for sweetness.

  • Transfer to a serving container cover and refrigerate up to 4-5 days. Be sure to seal tightly or the sauce will lose its vibrant green color.


Roasted Red Pepper Pasta Sauce





Ingredients:

  • 4 red bell peppers

  • 2 medium onions (finely chopped)

  • 4 cloves garlic

  • Sea salt and ground black pepper (to taste)

  • 3 cups Unsweetened Almond Milk

  • 4 Tbsp nutritional yeast

  • 3 Tbsp cornstarch (or flour)

  • 2 pinch red pepper flake (optional // for heat)


Method:

  1. Put onions roasted peppers, almond milk, red pepper flake, nutritional yeast and cornstarch in a blender. Season with the desired amount of salt, pepper, and red pepper flake.

  2. Blend until creamy and smooth, taste and adjust seasonings as needed, adding more salt and pepper or nutritional yeast for flavor. You want the flavor to be pretty robust and strong since the noodles don’t have much flavor – so be generous with your seasonings.

  3. Transfer to an airtight container and store in the fridge.


Raw Walnut Taco “Meat”



Ingredients:

  • 1 cup sun-dried tomatoes (not in oil)*

  • 4 cups raw walnuts

  • 5 cloves garlic

  • 1 Tbsp smoked paprika

  • 1 Tbsp ground cumin

  • 2 tsp date honey

  • 1 small green spicy pepper (deseeded and chopped // adds heat)

  • 2 tsp nutritional yeast (optional)

  • 1/4 cup water as needed (plus more as needed)

Method:

  1. Add sun-dried tomatoes to a small bowl and cover with warm water. Set aside and allow to soak for at least 5 minutes.

  2. To the bowl of a food processor, add walnuts and pulse into a semi-fine meal (some larger chunks are okay. Be careful not to churn into a butter). Transfer walnuts to a medium mixing bowl and set aside.

  3. Drain the sun-dried tomatoes (reserving the water in a small bowl to add back to the sauce later on) and add to the bowl of the food processor. Add garlic, smoked paprika, cumin, date honey, spicy pepper, and nutritional yeast (optional) and blend until a smooth paste is formed. Add 1 Tbsp (15 ml) of reserved water at a time until a thick but pourable sauce is formed.

  4. Taste and adjust flavor as needed, adding more salt for saltiness, garlic for more “zing,” peppers for heat, cumin for smokiness, or coconut sugar to balance the heat.

  5. Add mixture to walnuts and stir to combine. At this point, you can taste and adjust flavors as needed once more.

  6. Stored up to 5-7 days in the refrigerator in an airtight container.




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