HEALTHY VEGAN MEAL PREP

HEALTHY VEGAN MEAL PREP

I think it’s about time I shared some vegan meal prep recipes with you again.

Last month I shared this post full of vegan meal prep ideas with you. Things have improved since then thank God.

Nearly every weekend I’ve been buying lots of food and batch cooking for the week ahead. It takes a few hours yes – but saves me my evenings during the week, not to mention the money I’d spend on lunches if wasn’t prepared.

vegan meal prep green leafy gael

None of what I’m about to share with you is a set recipe with exact ingredients – I apologize. It’s always an experiment with me and I’m just sharing to give you ideas. I can’t say these are the best recipes ever known to man but they’re easy to make and very tasty.

So if you’re looking for a way to be more organised, or just for some vegan meal ideas, read on…


BREAKFAST – overnight oats

Nothing new here. I am still doing my overnight oats in jars and topping with fruits and dried berries. It’s ridiculously simple. For fruit toppings I recommend buying fruits that are in season, or tropical fruits, whatever floats you boat. Wait for said fruit to ripen (extremely important for taste and digestion). When ripe, peel, chop, and store in freezer bags in the freezer. This is my number one tip for keeping fruit fresh and it means you’ll always have fruit toppings for whatever breakfast you’re having whether it’s overnight oats, porridge, smoothie bowls, smoothies or cereal.

VEGAN MEAL PREP GREEN LEAFY GAEL-13

Of course you could also buy pre-frozen bags of fruit. This is also a good idea, especially if the quality of fruit where you live isn’t top notch.

If you’re from Ireland or northern countries, the obvious choice of fruit for this time of year would be apples, plums and blackberries, as we’re in Autumn now. Although I don’t recommend freezing apples.

VEGAN MEAL PREP GREEN LEAFY GAEL-13

Other options: dried mulberries, goji berries, mango, pineapple, peaches and nectarines (nearly out of season here in Spain), grapes, blueberries etc.

INGREDIENTS

(per portion, multiply X5 for Monday – Friday)

  • 1/2 – 1 cup oats
  • 1 cup your favourite plantbased milk
  • 1 tbsp ground flaxseeds (or chia, but flax is better for your health)
  • 1  chopped dates for sweetness (optional)
  • Chopped fruit and berries of your choice

DIRECTIONS:

  1. Add oats and flax or chia to a jar and cover with your favourite vegan milk.
  2. Put the lid on and store in the fridge.
  3. If the fruit you’ve bought is already ripe, chop it up and store in zip-lock bags in th freezer.
  4. Top the oats with the fruit in the morning.
  5. *If the fruit isn’t ripe, leave it in the fruit bowl and use when it’s ready.

VEGAN MEAL PREP GREEN LEAFY GAEL-13

This breakfast recipe is a winner. It’s so versatile and as the seasons change you can adapt your toppings to what’s in season where you live.


LUNCH – mango, black bean and quinoa salad

For lunch this week I put together – quite haphazardly – a salad with normal enough ingredients. It turned out to be out of this world! I’m very proud of this one and will be making it again for sure. It might even go in my recipe book 😉

quinoa black bean and mango salad

INGREDIENTS

  • 2 cups dried red quinoa (normal quinoa will do)
  • 3-4 cardamom pods
  • 2 cans of black beans or 2 cups of freshly cooked black beans
  • 1/2 mango cubed
  • 1 red onion finely diced
  • 2 limes juiced
  • 1/2 red pepper diced
  • 1/2 yellow pepper diced
  • 1 handful of fresh coriander herb – finely chopped
  • 1 handful of fresh flat leaf parsley – finely chopped
  • 2 tbsp tamari
  • 1 tsp smoked paprika
  • 1 tbsp red wine vinegar

DIRECTIONS

  1. If you have dried black beans you need to soak these for a few hours (or over night) and then boil them until they’re cooked through. Or you could just use the beans from a can.
  2. Cook the quinoa as normal but throw a few cardamom pods in while it’s cooking (remember to remove when cooked through). Quinoa only take 10-15 minutes to cook – follow the pack instructions.
  3. While your beans and quinoa are cooking squeeze the juice of 1 lime into a bowl and add the diced red onion. Let it marinade until the very end.
  4. Add the liquid ingredients and paprika to a cup or a jar and stir. This will be the dressing.
  5. Add the rest of the ingredients to a large bow.
  6. When the quinoa and beans are ready you can mix everything together in the large bowl – the red onion and lime juice included.
  7. Or, if you’re really patient, wait for the black beans and quinoa to cool before mixing. This probably would be wise.
  8. Have a cup of greens with this every day. I bought a head of lettuce and prechopped it and stored it in a lunch box. You could do this or buy a couple of bags of leaves, 2 at the start of the week and then one on Wednesday too so you have fresh greens every day.

quinoa black bean and mango salad

This salad has the nuttiness of the quinoa, freshness of the fresh veggies and greens, saltiness from the tamari in the dressing, and the sweetness of the mango really sets it off. The tang of the lime juice is perfection with the mango. Please try and it let me know how you get on!


SNACKS – carrot, sesame and pineapple energy balls

I got this idea from a young up and coming blogger from Valencia in Spain. Her Instagram account is taking off at lightning speed and it’s very obvious why. She is so so talented. She creates and designs for a living and she’s using this skill to portray healthy vegan foods in the most beautiful way. I highly recommend you follow her: https://www.instagram.com/gingerawvegan/

These are a unique twist on energy balls with carrots and sesame seeds bonding with dried pineapples and dates. The dried pineapple could be got in any decent health food shop, or bought online, or even just omitted. I got the pineapple idea from another vegan pal of mine from Barcelona. You should follow her account too if you’re living here because she does raw food workshops – it’s very interesting: https://www.instagram.com/greenladiesbcn/.

INGREDIENTS

  • 1  cup grated carrot
  • 1/2 cups chopped dates
  • 2 tbsp sesame seeds
  • 1/2 cup oats
  • 1/2 tsp cinnamon
  • 1/2 cup dried pinapple
  • 1 tbsp desicated coconut
  • Some cocoa powder for decoration
  • Some desicated coconut for decoration
  • Some sesame seeds for decoration

DIRECTIONS

  1. 1. Using a good food processor blend everything (except the bits for decoration) until they are combined and form a mouldable paste.
  2. Using your hands, form small balls with the mixture by rolling it between your hands.
  3. If it gets to sticky you could wet your hands so the mix doesn’t stick. Or blend some more oats into the mixture to dry it up. You can play around with it until you get it right.
  4. Roll the balls in some coconut, cocoa and sesame seeds to make them look extra special!

 


DINNER – mushroom and walnut beetballs

It is quite brave of me sharing this recipe along with this hideously crap picture. But, I’m all for transparency. And the actual recipe for these beet balls is so good that I couldn’t not share it with you. No matter how bad the pictures are…beet balls

Boiled spuds arn’t exactly the most photogenic. If any knows how to make potatoes photogenic – please pass on the info!

Mushrooms and beetroot a a great base for a “meaty” ball though – they give earthy flavour, texture, colour, and they’re easy to work with. I teamed them with some  boiled spuds and believe it or not – ketchup. Quick, easy, and reminded me very much of childhood dinners when we got spuds, meatballs and ketchup. If you preboil enough spuds for two or three nights and then microwave when you need to use them. Then just boil up a few more the next night. I think mash would have been better but I made this in the middle of August and – I’m sorry but – mashed potatoes just scream “winter” at me.

INGREDIENTS

  • 2 full punnet of mushrooms or a bag full. Let’s say 20 mushrooms. (peeled and sliced)
  • 2 small beetroot or one large one (peeled and cubed)
  • 2 onions (peeled and chopped)
  • 1 handful of walnuts
  • 1.5 cups of oats
  • 2 tbsp thyme
  • 2 heaped tsp smoked paprika
  • 2 tbsp tamari
  • 1/2 cup black beans (cooked or from a can)
  • 2 tsp tomatoe puree
  • Black pepper

DIRECTIONS

  1. Boil or steam the beetroot until soft (30 mins or so)
  2. Sauté the onions until soft in a frying pan with a wee bit of apple cider vinegar and water
  3. Add the mushrooms and sauté until the mushroom liquid starts to come out.
  4. Add the thyme and a splash of tamari to the pan.
  5. Toss the onions and mushrooms untill well coated in the thyme and tamari and cooked through. Add more vinegar or water if the pan dries out.
  6. Add all the rest of the ingredients to a food processor.
  7. When both the mushroom mix and the beetroot are cooked through add them to the food processor and blend until everything is combined into a mouldable paste.
  8. Allow to cool for a while because you won’t be able to roll into balls while it’s still piping hot.
  9. When you can touch it with your bare hands, start rolling into balls.
  10. Now I recommend placing these balls on a baking tray and cooking in an oven at 180 degrees celsius for 15 minutes. But, timing just depends on when they start to brown/crisp on the outside. Check them after 10 minutes just incase they are cooking too fast.

These can be stored in a plastic container in the fridge until Friday. Try them with pasta and pasta sauce – I’d say that would be amazing! Like I said already, I paired them with spuds and ketchup and topped with greens, because, greens go on top of everything I make. Let me know what you put them with.


vegan meal prep green leafy gael

Questions? Opinions? Advice?

Leave a comment down below and let me know your thoughts. 🙂

Amy x

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