This vegan meal prep will set you up with 4 cozy comforting plant-based recipes for fall! We’ll be doing a soup, root veggie salad, a pesto recipe and a breakfast sandwich, all vegan and gluten-free recipes ๐งก
Approx 2ยฝ hour meal prep
1. Make the soup recipe
2. While the soup cooks, roast the chickpeas and proceed with the rest of the salad recipe
3. Make the pesto in a food processor, then store in a sealable container in the fridge.
Carrot & Lentil Potato Soup โ 45 mins
1 tbsp oil or ยผ cup water for sautรฉing
1 medium onion, chopped
1 stalk celery, chopped
1 tbsp grated fresh ginger
1 tsp dried thyme
ยผ tsp cayenne pepper
1ยฝ lbs carrots (4 to 5 large), washed and roughly chopped
2 lbs red or yellow skinned potatoes
1 cup split yellow lentils (or red lentils), rinsed
6 cups vegetable broth or water
4 cloves garlic, minced
ยผ cup nutritional yeast
1 tbsp fresh lemon juice
Salt and pepper to taste
1. Warm the oil in a large stockpot over medium heat until shimmering. Add the onion and celery and sautรฉ for 2 to 3 minutes until softened and translucent.
2. Add the grated ginger, thyme and cayenne and sautรฉ a further 2 mins, stirring frequently.
3. Add the carrots, potatoes, lentils, veggie broth, salt and pepper and stir well to combine. Cover with a lid and bring to a boil, then reduce heat to medium-low and cook for 22 to 25 minutes, or until the lentils have cooked through and the carrots and potatoes are fork tender.
4. Stir in the lemon juice, garlic, and nutritional yeast, taste and adjust seasonings as needed. To add extra creaminess, blend 1 cup of the soup and pour back into the pot, stirring to combine.
5. Ladle into bowls, and garnish with chopped herbs if desired, and enjoy!
Roasted Roots Salad โ 1hr 15mins
Roasted chickpeas
3 cups cooked/canned chickpeas, rinsed and patted very dry
1 tbsp oil
1 tsp garlic powder
Salt and pepper
Salad
1 large rutabaga, peeled and diced
3 medium beets, peeled and diced
2 large carrots, washed and diced
1 tbsp oil
Salt and pepper
3 tbsp balsamic vinegar
1 tbsp maple syrup
ยฝ tsp dried thyme
2 tbsp minced fresh rosemary
3 cups chopped kale
3 cups spinach
ยผ cup chopped pecans
ยผ cup dried cranberries
ยผ cup roasted pepitas
ยผ cup vegan feta crumbles
DRESSING
ยผ cup orange juice
2 tbsp maple syrup
2 tbsp apple cider vinegar
ยผ cup olive oil
1. Preheat oven to 450F with a large baking tray inside it.
2. In a large bowl, toss the very dry chickpeas with the oil, garlic powder, salt and pepper until well combined. Carefully remove the sheet pan from the oven and transfer the chickpeas to it, then replace in the oven and roast for 20 to 25 minutes, shaking the pan halfway until theyโre crispy and golden. Let cool in the pan and transfer to a bowl, keep the sheet pan out for the root veggies.
3. Turn the oven temp down to 400F. In the same bowl you used to toss the chickpeas, add the chopped rutabaga, carrots, oil, salt and pepper and transfer to the baking tray, reserving room for the beets. Repeat with the beets, and place them on the baking tray. Roast for 25 minutes.
4. While the veggies roast, combine the maple syrup and balsamic vinegar in a small bowl. After the 25 minutes are up, quickly remove the veggies from the oven, pour over the maple balsamic glaze and thyme and toss the veggies to combine. Replace in the oven and cook for a further 10 to 15 minutes.
5. Make the dressing by combining all ingredients in a jar and shaking to combine.
Remove the veggies from the oven and sprinkle over the minced rosemary.
6. In a large salad bowl add the chopped kale and spinach, pecans, dried cranberries, pepitas, roasted chickpeas, and dressing. Toss to combine, then add the roasted veg and gently toss a few times.
Sprinkle over the vegan feta crumbles.
Pumpkin Seed Pesto (oil-free) โ 10 mins
ยฝ cup roasted shelled pumpkin seeds
2 tbsp nutritional yeast
2 cloves garlic
ยพ cup fresh basil leaves
ยพ cup fresh cilantro
2 tbsp lemon juice
2 tbsp tahini
ยฝ cup grape tomatoes
Salt & black pepper to taste
1. In a food processor add all ingredients except the pumpkin seeds, and process on high-speed until just blended, and reduced in volume.
2. Add the pumpkin seeds and blend until just a little chunky but still has some texture remaining. Transfer to a jar, seal, and store in the fridge for up to 5 days.
Tofu Egg Patties โก๏ธ Recipe written in this video here! https://youtu.be/iibFGwbG15U (couldn’t fit it in this video description, unfortunately!)
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Music used in this episode:
Free Music for Videos ๐ Music by Azure Tones – Silver Lining – https://thmatc.co/?l=0D88FA26
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