Vegan Meal Plan Prep Guide | Sauces & Base Ingredients
This is a guide for vegan meal prep you can do for 1 person for a week (Mon-Fri). This may be enough for lunch 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. [url href="https://go.thrv.me/aff_c?offer_id=88&aff_id=6289" target="_blank"]Click here to get 20% off your first 3 orders.[/url]
Prep Time45 minutesmins
Cook Time45 minutesmins
Total Time1 hourhr30 minutesmins
Course: Main Course
Servings: 1
Author: Jenné
Ingredients
Roasted Veggies
4medium sweet potatoescubed 1⁄2-inch thick (peeling is optional)
1medium sweet potatowhole
2-3tablespoonsgrapeseed or coconut oil
Steamed Veggies
5beetspeeled & cubed
5bunches baby bok choy or 2 bunches large bok choychopped (white part too)
1cupuncooked quinoa
1 1/2packs of vermicelli rice noodles
Raw Veggies
2 5-ozbags of spinach
1-2 5-ozbags arugula
Sweet Potato Falafel
1medium sweet potatothe one you just roasted, skin removed
1-15ozcan unsalted chickpeasrinsed
1/4tspcayenne pepperoptional
1/2cupfresh parsley or cilantrochopped
1clovegarlicminced
1tbspground cumin
2tspground coriander
1tspsea salt
1/2tspblack pepper
Tofu Marinade
1/4cupsoy sauce
1/4cuprice vinegar
2tablespoonsmaple syrup or agave
1package extra-firm tofu
Tangy Almond Sauce
1/4cupalmond butter or peanut butter
2/3cupwater
4tbspsoy sauce
1tbsplime juice + more to taste
1tbspminced ginger
1tbspminced garlic
1tbspmaple syrup
Miso Ginger Broth
3cupswater
2chopped shallots
3tbspminced ginger
1chopped jalepeñoseeds removed
1/4cupsweet or mellow miso paste
1tbspsoy sauce + more to taste
Simple Tahini Sauce
1/2cuptahini
4tbsplemon juice
1/2tspsea salt
3/4cupwatermore to thin if necessary
Instructions
Roasted Veggies
To roast the sweet potatoes preheat oven to 400°, and line a baking sheet (or 2) with parchment paper.
Toss the cubed sweet potatoes with 1-2 tbsp of oil and spread them evenly on the baking sheet.
Roast for 40-45 minutes until tender.
For the baked whole sweet potato, Poke a few holes in the potato, and coat with a thin layer of oil. Bake for 45 minutes (along with the roasting potatoes), or until tender. It could take up to 60 minutes.
Steamed Veggies
Prepare a steam basket, and steam beets for 20 minutes.
Once the beets are tender, remove them from the steam basket, and replace with the bok choy. Steam for 5 minutes, then remove it from the heat.
While the veggies steam, cook your quinoa and noodles.
Toast the quinoa in a dry pot for 3 minutes, or until you can smell it toasting, then add 1 1/2 cups of water and a pinch of salt. Cook for 15 minutes with the lid ajar. Remove from the heat, and cover completely. Allow it to sit and steam for at least 8 minutes before removing the lid. This makes the perfect quinoa.
Cook the vermicelli noodles according to the package: usually boil for 4 minutes, then drain and rinse under cold water to stop cooking.
Raw Veggies
Take this time to wash your raw veggies, if necessary. If you are washing them, keep them fresh for the week by drying them completely in a salad spinner, then storing them in a bag or container with 2 sheets of paper towel to absorb excess moisture.
If you prefer cooked spinach, do that now. I recommend sautéing it in water (just about 3-4 tablespoons) and adding 1/2 teaspoon garlic powder and a pinch of salt.
Sweet Potato Falafel (makes 12 falafel)
Place all of the falafel ingredients into a food processor, and pulse until the ingredients are combined.
Be very careful not to over blend or puree. The ingredients should hold together, but maintain their texture. Use a cookie scoop (about 2 tbsp) to scoop falafel balls or patties, and place directly onto the baking sheet.
Bake for 35 minutes at 375°. They should be crispy on the outside and softer on the inside.
Marinated Tofu
Place the marinade ingredients in a medium sized jar with a lid or in a small mixing bowl.
Shake or stir until the sauce ingredient are combined.
Place the tofu cubes in a container or ziplock bag. Pour the marinade over, and make sure it is all coated.
Set aside to marinade for at least an hour.
Sauté the marinated tofu with 1 tsp oil until browned.
Tangy Almond Sauce
Place all of the ingredients into a sauce pot, and warm on medium heat.
Whisk vigorously until the sauce is smooth, and begins to simmer.
Reduce the heat to low, cover, and cook for 15 minutes.
Season to taste with more lime juice, then store in a heat safe jar.
Miso Ginger Broth
Place the ingredients (excluding the miso) into a sauce pot, and bring to a boil. Reduce to low heat, cover, and cook for 15 minutes.
Remove from heat, and stir in the miso to dissolve.
Taste, and season with more soy sauce if necessary. Strain 3/4 of the solids through a mesh strainer, then store in a heat safe jar.
Simple Tahini Sauce
Place the tahini sauce ingredients in a medium sized jar with a lid or in a small mixing bowl.
If using a jar, shake the ingredients until they are creamy. If you’d like it thinner, add more water––just 1 tbsp at a time.
If using a mixing bowl, combine the ingredients until creamy using a whisk or fork.
NOTE: Using a jar with a lid to shake the sauces is easier, and you can store them in that jar.