Meal Prep | 6 High Protein Ingredients for Healthy Meals | Vegan Recipes




    Lentils

    1 cup lentils

    2 cups water or broth

    1 tsp salt

    1/2 tsp ground black pepper


    Hummus

    1 can chickpeas, drained

    2 garlic cloves, minced

    2 tbsp lemon juice

    1/4 cup tahini

    2 tbsp extra virgin oil oil

    1 tsp cumin

    1/2 tsp red bell pepper flakes

    1/2 tsp salt

    1/2 tsp ground black pepper

    2 tbsp water

    Parsley for garnish


    Tofu Crumble

    Block extra firm tofu, drained

    1 tbsp olive oil

    1/4 cup salsa

    1 tsp onion powder

    1 tsp garlic powder

    1/2 tsp smoked paprika

    1/4 tsp cumin

    1 tbsp soy sauce

    1/2 tsp ground black pepper


    Quinoa 

    1 cup quinoa

    2 cups water or broth

    1 tsp garlic powder 

    1/2 tsp better then bouillon vegetable base

    1 tsp salt

    1/2 tsp ground black pepper


    Tempeh Bacon

    Tempeh, unpackaged

    1 tbsp olive oil

    1 tbsp soy sauce 

    1 tsp onion powder

    1 tsp garlic powder

    1/2 tsp smoked paprika

    1 tbsp maple syrup

    1/2 tsp ground black pepper


    Tahini Ranch Dressing

    1/2 cup tahini

    1 tbsp lemon juice

    2 tsp white vinegar

    1/2 tsp onion powder

    1/2 tsp garlic powder

    1/4 cup fresh dill

    2 tbsp fresh parsley

    2 tbsp fresh chives

    1/4 cup water


    Instructions

    Tofu Crumble

    Preheat oven, to 350 degrees Fahrenheit.


    Start by adding some olive oil into a large bowl along with some soy sauce.

    Next, add in garlic powder, onion powder, smoked paprika, cumin and ground black pepper.


    Whisk this up together with my tiny whisk until everything is well combined. Take block of extra firm tofu and crumble that into the marinade.


    Once everything is crumbled into small pieces, mix the crumbled tofu with the spice mix to fully coat.


    Spread the seasoned crumbles onto a parchment paper lined baking sheet, and make sure to spread the crumbles into a thin single layer for even cooking.


    Place the tofu crumble into the preheated oven and bake for 30-35 minutes. For a crispier crumble mix AKA flip half way through.


    Remove from the oven. Pour back into the mixing bowl, add in some salsa and mix until everything is coated.


    This can be stored in the fridge for upto a week or frozen upto 3 months.


    Can be stored in the refrigerator unto 7 days.


    Tempeh Bacon

    Preheat oven, to 350 degrees Fahrenheit.


    Slice tempeh into 1/8 of an inch thick slices.

    Into a large mixing bowl pour in a bit of olive oil, maple syrup, and low sodium soy sauce.


    Add in garlic powder, onion powder, smoked paprika, and ground black pepper. Mix well to combine and toss the sliced tempeh.


    HERES A TIP: if you want to keep all the pieces intact lay them out flat and brush on marinade.


    Allow your Tempeh bacon to marinade in the fridge overnight or at least one hour.


    Lay out the tempeh slices onto a parchment paper lined baking sheet, in a single layer. Place into a preheated oven and bake for 20 minutes or until it has reached the level of crispness you like.


    Can be stored in the refrigerator unto 7 days.


    Tahini Ranch

    Add tahini, fresh lemon juice, white vinegar, fresh dill, fresh parsley, fresh chives and a splash of water, into a blender. Blend that up together to get yourself this magical ranch sauce.


    Can be stored in the refrigerator unto 7 days.


    Hummus

    Into a blender or food processor. Add extra virgin olive oil, tahini, freshly squeezed lemon juice, cumin, ground black pepper, red chili flakes, a can of drained and rinsed chickpeas, some water to get everything moving and smooth, and 2 garlic cloves, and blend until smooth.


    Can be stored in the refrigerator unto 7 days.


    Lentils

    Add 2 cups of water, salt and pepper into a pot.


    Allow the water or broth to come to a boil and toss in the lentils, make sure to sort through the lentils to remove any debris. Simmer on low, covered for 20 minutes or until lentils are tender.


    Can be stored in the refrigerator unto 7 days.


    Quinoa


    Add water or broth into a pot. Also add salt, pepper, garlic powder, and better than bouillon vegetable base but you can use a boullion cube or swap the water out for veggie broth instead. Pour in the quinoa once water has come to a boil, stir and simmer on low covered for 20 minutes. Remove from heat, fluff with a fork, and cover for an additional 5 minutes to finish cooking.


    Can be stored in the refrigerator unto 7 days.



    Veggie Rose

    Breaking the Vegan Stereotype

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    Rose Alvarez 

    A real mother and wife.

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