10 ingredients, 3 effortless vegan meals | VEGAN MEAL PREP

10 ingredients, 3 effortless vegan meals | VEGAN MEAL PREP

October 18, 2019 57 By William Morgan


Today we’re talking vegan meal prep. but
we’re not gonna just make one big batch
of the same recipe and eat it over and
over again. instead we’re gonna take just
ten ingredients and transform them into
three delicious and simple the meals
that you can enjoy throughout the week.
and these ten ingredients are everyday
items. nothing crazy expensive
exotic or fancy. the key to a successful
and stress-free meal prep is planning.
planning exactly when you’re gonna go to
a grocery store and sticking to that
grocery list, taking inventory of what
you already have in your fridge and
pantry and figuring out how to combine
all of those ingredients to create quick
and healthy meals throughout the week.
I’ve taken care of the planning part for
you on this one so you can sit back and
enjoy the video. all you have to do is
head to the grocery store to pick up ten
ingredients and do a very quick fuss-free meal prep when you get back. first
we’ll walk through the ten different
ingredients, some of
which you might already have at home.
then we’ll do the meal prep portion. I
recommend doing this on a Sunday. it
takes about an hour, maybe two hours. it’s
very quick and then I’ll show you how to
use this meal prep to create three
different healthy delicious vegan meals.
alright, here are the ten ingredients
you need for this meal prep: kale,
tortillas, sweet potatoes, cashews, garlic,
chickpeas, nutritional yeast, lemons, pasta and basil. a couple notes about the
ingredients in this vegan meal prep.
first the kale – we’ve got a ton of it.
this is about three large heads. you can
tailor according to how many people
you’re feeding, but it is the main
vegetable in this meal prep so we’re
going to be using quite a bit of it and
a few different ways. for the cashews –
these are raw cashews that I buy in bulk.
we’re gonna use them in three different
ways. first we’ll toast some of the
cashews to make the pesto. then we’ll use
some of the raw cashews to make a cashew parmesan, and then we’ll soak some of the
cashews in boiling water for one hour
or room temperature water overnight to
make the cashew cream. for the chickpeas, these are dried chickpeas. this is about
1 pound of chickpeas and in New York
City I can get this for about $1.35
and it makes seven cups of chickpeas so it’s a lot cheaper than if I
were to buy canned chickpeas. I would
need four cans of chickpeas, and that
would go anywhere between $4-6.
so if you buy as many beans as I do, it
definitely adds up over the long-run. for
the pasta this is cavatappi. you can use any pasta shape you like and this is just
plain old flour pasta ’cause I have a ton
of it in my pantry that I need to use
up, but if you’re gluten free, of course
use a gluten-free pasta. if you want
something a little healthier, use a
lentil or bean based pasta. and for these
tortillas – they had these large
spinach flavored tortillas at my grocery
store on sale, but if you’re gluten free
again use the gluten-free tortilla and
if you’re low carb you could try an
almond flour tortilla or even a collard
green wrap for something on the lighter
side. now for the meal prep steps. first
things first, we’re going to cook our
dried beans. I’m just going to pop them in
the Instant Pot with some water and salt
but of course if you’re using canned
beans you can skip this step. For the
sweet potatoes I’m going to bake them
whole in the oven – 400 425 degrees
Fahrenheit – for about an hour since they
are quite large. I prick them all over
with a fork so the steam can escape and
line a baking sheet with parchment paper
for easy cleanup. while they’re baking I
will make the cashew cream, tthe pesto, the cashew parmesan and wash, chop, spin
clean, saute or steam a bunch of kale. oneof the first things we’ll want to do is
soak the cashews for the cashew cream.
you can soak them in boiling water for
one hour or overnight in cool water.
while the sweet potatoes are baking
we’ll get started on the kale. we’re
washing and drying the kale in a salad
spinner. I find this is the most
efficient and easiest way to clean
greens. you’ll leave some of the kale
rough and shred it up and you can leave
it in a ziplock bag or an airtight
container in the fridge for about five
days. and if you have extra raw kale you
can use it to make salads throughout the
week. and then I’ll steam the rest of the
kale using a steamer basket on the stove,
but if you want a little extra flavor
I recommend sauteing the kale in a
little olive oil and garlic. for the
cooked kale, I like to finish it with a
little lemon juice and sea salt. next
we’ll make the kale-basil pesto. we’ll
start off by toasting some cashews. it’s
not essential but it does add a nice
toasty flavor to the pesto. and next
we’ll need to blanch the basil for the
pesto in salted boiling water for just
15 seconds.
this step ensures that the pesto stays
bright green and doesn’t go brown in the
fridge. after 15 seconds, transfer the
basil to a bowl of ice water to cool
down and then dry it off with paper
towels. to make the pesto you’ll add the
toasted cashews to a food processor,
along with some chopped up kale, the
blanched basil, some kosher salt or sea
salt, fresh chopped up garlic, lemon zest
for extra freshness as well as lemon
juice, and nutritional yeast for
cheesiness. blend it until it comes
together in a paste and then with the
motor running drizzle in a few
tablespoons of extra virgin olive oil.
add more oil as needed to bring the
pesto together to your desired texture,
but if you want to minimize the amount
of oil you’re using you can also stream
in some water. store the pesto in a glass
jar in the fridge and as long as you’ve
blanched the basil it should stay good
for five days. the next condiment we’ll
make is our easy cashew parmesan and all you need are four ingredients – raw
cashews, nutritional yeast, salt and just
a tiny bit of olive oil. pulse the
mixture in a food processor until it’s
the size of kind of panko bread crumbs. you
can store this vegan parmesan in an
airtight container in the fridge or
glass jar and it will stay good for
several weeks. you can also cook up some
pasta for the week during your meal prep
but pasta doesn’t take very much time or
effort to cook so I prefer to cook it
fresh on the day that I’m eating it. the
sweet potatoes should be done baking by
now. you want them to be fork tender but
not falling apart and you can store
cooked sweet potatoes in an airtight
container in the fridge for three to
five days. the cashews are also done
soaking by now so we’ll make the cashew
cream. we’ve got our soaked cashews,
nutritional yeast for those umami
flavors, fresh garlic for a sharp pungent
bite, some sea salt or kosher salt as
well as freshly cracked black pepper,
lemon juice, which helps mask the taste
of cashews, and some creamy plant-based
milk but you could use water instead as
well. blend that all together in a food
processor for three to four minutes or
about one to two minutes in a
high-powered blender until it’s thick
and creamy.
and you can store the cashew cream in
the fridge for about a week. once the
food is all cooled I store everything in
glass jars or airtight containers in the fridge.
All you need to do is take some cooked
pasta – you can use precooked pasta or
cook it fresh right before you eat which
is what I prefer to do, and mix it with
enough cashew cream to coats all over
the noodles. toss in some steamed or
sauteed kale and then add some chickpeas for a balanced meal.
I also recommend adding any additional
ingredients that you might have on hand.
some good options would be cherry
tomatoes, sautéed mushrooms, steamed
broccoli, frozen peas, or toasted nuts and
seeds. today I’m adding cherry tomatoes
and hemp seeds because that’s what I
have on hand, and I’m finishing it off
with the basil we bought for some
freshness and a few sprinkles of the
cashew parmesan.
the first thing you want to do is make
the crispy blistered chickpeas. heat up
a little olive oil in a skillet and add
some chopped garlic and cooked until the
garlic is fragrant and lightly golden.
then added some of the cooked chickpeas
in an even layer allow them to sit
undisturbed for about 3 minutes, then
toss and allow them to cook undisturbed
for another 3-5 minutes until
they’re blistered and browned in some
spots.
finish with some sea salt and freshly
squeezed lemon juice and this is going
to give the chickpeas a more interesting
texture and flavor. to serve, make a long
cut along the top of each sweet potato
but don’t slice them entirely in half.
and fill the sweet potato up with a few
spoons of the kale-basil pesto and
top with some crispy blistered
chickpeas. you can serve these potatoes
alongside a kale salad using some raw
kale, or you can add the steamed kale as
a filling directly in the sweet potato.
finish the potatoes with a sprinkle of
the cashew parmesan and if you’d like a
drizzle of the cashew cream as well.
to get started on the wrap, you’re gonna
take some of the cooked chickpeas – and
you can use the plain cooked chickpeas
or the crispy blistered chickpeas from
the last meal – add some lemon juice, salt
and a few spoons of the cashew cream and
mash the chickpeas with a fork until
it’s roughly mashed, leaving some
chickpeas whole for extra texture. then
take one of the baked peeled sweet
potatoes and cut it into thin slices.
take the wrap of your choice and spread
on a generous amounts of the pesto we
made. another option is to use the cashew
cream instead, or you can use a thin
layer of both spreads for something more
creative. add the mashed chickpeas on
top of the pesto along with some thinly
sliced raw kale and the sliced sweet
potatoes, and roll the wrap up. it’s
really delicious and satisfying, and if
you want, you can serve some cashew cream
on the side as a dip for the wrap.
if you want to see my vegan grocery
staples and how I use them to make
delicious, quick, easy meals throughout
the week, you’re gonna want to watch this
next video. and if you enjoyed this video
for 3 vegan meals with 10
ingredients and would like to see more
meal prep videos in the future, be sure
to give this video a thumbs up and leave
me a comment down below thanks so much
for watching and I’ll see you in the
next video.