March 2, 2021
Meal Prep 3
Featuring vegan cream of mushroom soup and Chopped Leaf's evil peanut sauce.
Chickpea Flour Frittata Cups
Gluten Free
Vegan
Ingredients
- 1 ¾ cups chickpea flour
- 1 tsp baking powder
- 1 tsp garlic powder
- 1 tsp dried basil
- salt and pepper, to taste
- 2 cups water
- 1 small onion, finely diced
- 1 jalapeño, finely diced
- 1 small red pepper, finely diced
- 5 large white mushrooms, finely chopped
- ½ cup corn (frozen or canned)
- ½ cup cheese (dairy-free or regular)
Directions
- Preheat oven to 375 degrees F. Lightly grease a muffin pan (do not skip this)
- In a large mixing bowl, combine chickpea flour, baking powder, garlic powder, dried basil and salt and pepper. Whisk in the water. Add the onion, peppers, mushrooms, corn and cheese, stir to combine.
- Divide batter mix evenly into 12 muffin tin holes. Bake for 35 minutes. Let the frittatas cool and stiffen up before removing from pan.
Vegan Cream of Mushroom Soup
Gluten Free
Vegan
Ingredients
- 1 tbsp olive oil
- 1 medium onion, chopped
- 1 tsp garlic, minced
- 1 tsp dried oregano
- 1 tsp dried basil
- 1 package (250 g) white mushrooms, sliced and chopped
- 1 package (250 g) cremini mushrooms, sliced and chopped
- 2 large portobello mushrooms, diced
- 2 tbsp soy sauce (gluten free if needed)
- 1 14 oz can coconut milk
- 2 cups water
- Salt and pepper, to taste
Directions
- Heat olive oil in a large pot. Add onion and cook until translucent (approximately 5 minutes)
- Add garlic, dried oregano and basil and sauté briefly.
- Add the mushrooms and the soy sauce, cover pot and cook on medium heat for 10 minutes to allow mushrooms to release their water.
- After 10 minutes, removed the lid and cook for an additional 10 minutes to allow some of the water to cook off.
- Add the coconut milk and water and cook for 10 more minutes, stirring occasionally.
- Season with salt and pepper until desired preference.
- Allow soup to cool slightly, then add approximately 2 cups of soup to a blender and blend. Stir back into soup and enjoy!
Vermicelli Bowls with Evil Peanut Sauce
Gluten Free
Dairy Free
Ingredients
For the bowl:
- Rice vermicelli noodles, cooked
- Romaine lettuce, chopped
- Carrots, shredded
- Cucumbers, thinly sliced
- Green onion, thinly sliced
- Shrimp, sautéd (or sub for protein option of choice)
For the Evil Peanut Sauce:
- 5 tbsp creamy peanut butter
- 3 tbsp soy sauce
- 3 tbsp Thai sweet chile sauce
- 2 tbsp rice wine vinegar
- 2 tbsp sesame oil
- 2 tbsp lime juice, freshly squeezed
- 1 tbsp maple syrup
- 2 cloves garlic, minced
- ¾ - 1 tsp Sambal Olek (depends on your tolerance for heat)
Whisk or blend all ingredients until well combined and smooth.
*Recipe from What the Heck Do I Eat Now.Weekly Snack Ideas
- Fresh fruit of choice
- Sliced avocado with pepper
- Vegan, gluten free banana bread (recipe below)
Vegan, Gluten Free Banana Bread
Gluten Free
Dairy Free
Vegan
Ingredients
- 3 medium ripe bananas
- ½ tsp pure vanilla extract
- 1 flax egg (1 tbsp ground flax see + 2 ½ tbsp water)
- 3 tbsp coconut oil, melted
- ¼ cup sugar
- ¼ cup brown sugar
- 3 ½ tsp baking powder
- ¾ tsp salt
- ½ tsp ground cinnamon
- ¾ cup unsweetened soy milk (or other plant-based milk)
- 1 ¼ cup almond flour
- 1 ¼ cup gluten-free flour blend
- 1 ¼ cup gluten-free oats
Optional:
- ½ cup dairy free chocolate chips
Directions
- Preheat oven to 350 degrees F and lightly grease a 9×5-inch loaf pan.
- Mash banana in a large bowl. Add all ingredients through almond milk and whisk vigorously to combine. Last add almond flour, gluten free flour blend and oats and stir.
- Bake for 1 hour. When ready, it should feel firm and be crackly and golden brown on top.