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February 22, 2021

Meal Prep 2

Featuring vegan taco soup and spicy cauliflower bowls.

Yogurt with Fruit & PB Toast

Notes:

  • When it comes to choosing bread type, opt for a whole grain option if possible. Note that whole wheat and whole grain are not the same thing. The label will clearly identify if the product is whole wheat versus whole grain.
  • Opt for a light peanut butter option which typically has lower amounts of sugar in it or opt for a natural peanut butter that is 100% peanuts.

3 Bean Taco Soup

Gluten Free

Dairy Free

Vegan

Ingredients

  • 1 tbsp olive oil
  • 1 onion, diced
  • 1 jalapeño, finely diced
  • 1 red pepper, diced
  • 2 cloves garlic, minced
  • 6 oz soy chorizo (can sub with ground turkey or beef)
  • ½ package taco seasoning, low sodium
  • 4 cups water*
  • 1 tbsp vegetable bouillon*
  • 1 can no salt added black beans, drained and rinsed
  • 1 can no salt added red kidney beans, drained and rinsed
  • 1 can no salt added pinto beans, drained and rinsed
  • ½ cup salsa

Directions

  1. Heat olive oil over medium heat in large pot. Add onion, jalapeño and red pepper until onions are tender (approximately 8-10 minutes).
  2. Add garlic, soy chorizo, and taco seasoning, stir thoroughly and cook for 2-3 minutes.
  3. Add water, bouillon, beans and salsa to the pot. Stir to combine and bring to a boil. Reduce heat to a simmer and cook for 15 minutes.
  4. Serve soup with optional toppings.

Optional toppings: green onion, tortilla chips, vegan cheese, lime

*Note: The water and vegetable bouillon can be substituted for 4 cups low sodium vegetable broth.

*Recipe adapted from This Savory Vegan.

Spicy Cauliflower Bowl

Gluten Free

Dairy Free

Vegan

Ingredients

For the bowl:

  • 1 cup quinoa, dry
  • 2 cups water
  • 1 can chickpeas, drained and rinsed
  • 1 bunch kale, destemmed and chopped, steamed
  • 1 avocado, sliced
  • 1 onion, diced
  • 1 tbsp, butter (vegan if needed)

For the cauliflower:

  • 1 head cauliflower, chopped into florets
  • 1 tbsp extra virgin olive oil
  • ½ cup Frank's Red Hot Sauce
  • 3 tbsp Sriracha
  • Pepper, to taste

Directions

  1. Preheat oven to 400 degrees F. Chop cauliflower head and drizzle with olive oil and season with pepper. Spread evenly on a baking sheet and roast for 30 minutes, tossing halfway through.
  2. While the cauliflower is roasting, cook the quinoa. Bring quinoa and water to a boil, reduce heat to a low simmer and cover. Cook for 15-20 minutes, or until all water is gone and quinoa is fluffy. Steam kale at this point, if you have not already done so.
  3. In a small sauce pan, heat the butter. Add in the onions and cook until translucent (approximately 8-10 minutes). Remove from heat and stir in Frank's Red Hot sauce and Sriracha.
  4. Once cauliflower is done cooking, mix together with the hot sauce until evenly coated.
  5. Assemble your bowls. Start with a scoop of quinoa, chickpeas and kale. Add a large scoop of cauliflower and top with sliced avocado.

*These bowls store well in the fridge. Assemble multiple bowls at once if you are prepping several bowls for the week.

*Recipe from Pumpkin + Peanut Butter.

Weekly Snack Ideas

  • Mandarin oranges, canned, in water
  • Sliced vegetables
  • Fruit of choice
  • Plant-based baked cheddar puffs
  • Zucchini Chocolate Chip Muffins (recipe below)

Zucchini Chocolate Chip Muffins

Gluten Free

Dairy Free

Vegan

Ingredients

Dry ingredients;

  • 2 cups gluten oat flour (2 cups oats, blended very finely)
  • ½ tsp baking soda
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • ¼ tsp salt

Wet ingredients:

  • ¼ cup + 2 tbsp coconut oil, melted
  • ¼ cup brown sugar
  • ¼ cup maple syrup
  • 4 ½ tsp ground flaxseed
  • ¼ cup +1 ½ tsp water
  • 1 tsp vanilla extract

Fold-in ingredients:

  • 1 ¼ cup zucchini, grated
  • ¾ cup vegan chocolate chips
  • ¼ cup walnuts, chopped

Directions

  1. Preheat the oven to 350 degree F. Place muffin liners into a 12-muffin pan. Set aside.
  2. In a medium bowl, whisk together all the dry ingredients.
  3. In a large bowl, whisk together all the wet ingredients.
  4. Add the dry ingredients to the wet ingredients. Whisk together until just incorporated.
  5. Thoroughly fold in zucchini, until zucchini is well incorporated. The batter will be very thick - do not thin out batter. Fold in chocolate chips and walnuts.
  6. Scoop and evenly divide batter into the muffin pan (will yield ~8 muffins). Cups should be filled approximately ¾ of the way full.
  7. Bake for 25 minutes.
  8. Let cool and enjoy!
*Recipe from Beaming Baker.