Vegan Meal Prep | Sauces & Base Ingredients
 
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This is a guide for vegan meal prep you can do for 1 person for a week (Mon-Fri). This may be enough for breakfast and dinner, though that certainly depends on the person, and how much you need to eat. Below this section you'll find the combinations that I created. Feel free to swap out any of these ingredients for others that you like. For example, you could use kale instead of spinach, or romaine instead of arugula, etc...
I purchased my non-perishable ingredients from Thrive Market. Click here to get $60 off of groceries.
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Ingredients
Roast Veggies
  • 4 large sweet potatoes, cubed
  • 6 medium beets, peeled and cubed
  • 2-3 tablespoons grapeseed or coconut oil
Boiled/Steamed
  • 2 cups uncooked brown rice
  • 2 cups uncooked quinoa
  • 1½ cups uncooked black lentils
Raw Veggies & Frozen
  • 2 bags washed baby spinach
  • 1-2 bags washed arugula
  • 1 bag frozen vegetable mix (any kind you like)
Tempeh Marinade
  • ¼ cup balsamic vinegar
  • ¼ cup soy sauce
  • 2 tablespoons maple syrup
  • ½ teaspoon smoked paprika (optional)
  • 2 packages of tempeh, cubed
Indian Curry Simmer Sauce
  • 1 teaspoon coconut oil or grapeseed oil
  • 2 shallots, minced
  • 1 tablespoon minced fresh ginger
  • 3 teaspoons curry powder
  • 1 15-oz can of full-fat coconut milk
  • ½-1 teaspoon salt
Enchilada Sauce
  • 1 tablespoon coconut oil or grapeseed oil
  • ½ red onion, diced
  • 2 cloves of garlic, minced
  • 1 tablespoon chili powder
  • 1 tablespoon cumin powder
  • 1 15-oz can tomato sauce
  • 1-2 teaspoons soy sauce or 1 teaspoon salt
Precooked ingredients
  • 1 package of corn tortillas (you'll need at least 6)
  • 4 cans cooked beans (I used kidney and black beans)
  • 1 jar salad dressing (or make your own)
  • 1 container of Korean gochujang red pepper paste, make sure the one you buy is vegan
  • 1 jar of harissa
  • 1 jar of tahini
Instructions
Roast Veggies
  1. Preheat oven to 375° and line two baking sheets with parchment paper.
  2. Toss the sweet potatoes and beets (separately) with oil. Line them evenly onto the baking sheets (keeping them separate).
  3. Roast for 40 minutes, or until tender.
Boiling/Steaming
  1. Bring the brown rice and 3¾ cups of water to a boil in a pot. Add a pinch of salt. Cook with the lid ajar on medium-low heat for about 30 minutes, until the rice is tender. Fluff with a fork then let it cool before storing.
  2. Bring the quinoa and 3 cups of water to a boil in a pot. Add a pinch of salt. Cook with the lid ajar on medium-low heat for about 15-20 minutes, until the quinoa is fluffy and tender. Fluff with a fork then let it cool before storing.
  3. Bring the black lentil and 3 cups of water to a boil in a pot. Add a pinch of salt. Cook with the lid ajar on medium-low heat for about 30 minutes, until the lentils are tender. Let it cool before storing.
Tempeh Marinade
  1. In a medium mixing bowl, combine the balsamic vinegar, soy sauce, maple syrup, and optional smoked paprika. Stir well.
  2. Add in the cubed tempeh, and toss it well to coat. Place the bowl in the refrigerator to marinate. If the tempeh isn't being thoroughly covered by the marinade, try placing it into a large ziplock bag along the the marinade, then let it sit in the fridge until you're ready to use it.
Indian Curry Simmer Sauce
  1. Warm the oil in a skillet on medium heat.
  2. Add the shallots and ginger, and sauté until the shallots begin to turn translucent (about 1 minute).
  3. Add the curry powder and stir well. Allow it to toast for about 30 seconds.
  4. Stir in the coconut milk, and simmer for about 20 minutes.
  5. Remove from the heat and season it to taste with more curry powder or salt.
Enchilada Sauce
  1. Warm the oil in a skillet on medium heat.
  2. Add the onions and garlic, and sauté until onions are translucent, about 30 seconds.
  3. Add the chili powder and cumin, and toast for 30 seconds.
  4. Add the tomato sauce and soy sauce, and simmer for about 20 minutes.
  5. Allow it to cool, then transfer the sauce to a blender. Blend until the onion chunks are gone.
  6. Season to taste with more soy sauce or salt.
Recipe by Sweet Potato Soul by Jenné Claiborne at http://sweetpotatosoul.com/2017/09/back-school-lunch-ideas-vegan-meal-prep.html