Hey vegan recipes community! This is my vegan meal prep routine to help save you time in the kitchen but still give you delicious and nutritious meals throughout the week! I much prefer prepping the components of meals such as the carbohydrates, protein, veggies, sauces and toppings. Then doing a little bit of cooking in the week to bring the meals together so they're fresher and you get a better variety of meals rather than eating the same thing everyday. Please checkout the video for details or find the recipes for the meal components below.

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Vegan Meal Prep 

Enough food for 4 days – 4 lunches and 4 dinners

Vegan Meal Prep 

Enough food for 4 days – 4 lunches and 4 dinners

Quinoa Recipe:

Ingredients:

• 200g quinoa, rinsed
• 350ml vegetable stock

Method:

• 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

Ingredients:

• 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

Method:

• 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

Ingredients:

• 2 red peppers
• 4 cloves garlic, skin on
• 100-150ml plant milk of choice
• 25 ml olive oil
• 1 tsp oregano
• 1 tbsp  nutritional yeast
• Juice of half a lemon

Method:

• 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

Ingredients:

• 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 smoked or sweet paprika
• 1 tbsp oregano

Method:

• 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 (depending on how toasted you want the nuts). Stirring every 5 minutes.

Crumbled tofu

Ingredients:

• 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

Method:

• 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

Ingredients:

• 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

Method:

• Add all ingredients to a blender or food processor and blend until smooth.

Boiled / Blanched Tofu

Ingredients:

• 2 blocks firm tofu, 
• 1 litre water 
• 2 tsp salt
• 2 tsp dark soy sauce
• 2 tsp olive oil
• Seasoning rub of your choice 

Method:

• 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

Ingredients:

• 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 

Method:

• 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

Ingredients:

• 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.

Method:

• Place all ingredients with salt and pepper into a jar or bottle and shake until emulsified. 

Quick pickled veg

Ingredients:

• 500g finely chopped vegetables of your choice.
• 200ml vinegar
• 200ml water
• Aromatics (coriander seeds, bay leaves, garlic, ginger, chilli, herbs, etc)
• A pinch of salt
• 100g sugar

Method:

• In a pan bring the vinegar, water, aromatic, sugar and salt to a boil.
• Taste the pickling liquid and add more sugar if too acidic for your liking.
• Leave the liquid to cool a little.
• Place your finely chopped vegetables in a tupperware or mason jar.
• Pour the liquid over the vegetables and leave to cool with the lid off on the countertop.
• Once cool, place in the fridge. They will start to taste pickled after just a few hours but best after a day or 2.