Your Ultimate Vegan Meal Prep Routine : Flavourful and Easy

My ultimate vegan meal prep routine to help save you time in the kitchen but still give you delicious and nutritious meals throughout the week! Full recipes are below.

Quinoa:

200g quinoa, rinsed
350ml vegetable stock

- Heat a medium saucepan over a medium heat, add you quinoa and stir regularly for 2 minutes or until all the water is absorbed.
- Add 1 tsp olive oil and fry the quinoa for 2-3 minutes.
- Add the vegetable stock and bring to a boil.
- Cover with a lid and reduce heat to a low simmer for 15 minutes until all the water is absorbed.
- Turn off the heat and cover with a tea towel and leave to rest for 5-10 minutes.
- Fluff up with a fork.

Semolina roast sweet potato

3-4 medium sweet potatoes, washed and cut into bit sized pieces
1 tbsp olive oil
1 tbsp oregano
1 tsp ground coriander
1 tsp ground cumin
2 tbsp semolina

- Preheat the oven to 220C.
- Toss the sweet potatoes in the olive oil and then in the rest of the ingredients.
- Place the sweet potatoes onto a lined baking tray and bake for 30-40 minutes or until soft inside and crunchy on the outside.
- Turn after 20 minutes.
- If using an air fryer reduce heat to 200C and air fry for 15-20 minutes.

Roast pepper sauce

2 red peppers
4 cloves garlic, skin on
100-150ml plant milk
25 ml olive oil
1 tsp oregano
1 tbsp nutritional yeast
Juice of half a lemon

- Preheat the oven to 220C.
- On a lined baking tray place the red peppers and garlic.
- Roast for 30-40 minutes until soft and charred.
- Place the roasted peppers and garlic (skin removed) into a blender with all the other ingredients and blend until smooth.

High protein nutty mix

150g mixed nuts
25g pumpkin seeds
25g sunflowers seeds
20g hemp seeds
1 tbsp olive oil
1 tsp maple syrup
50g nutritional yeast
1 tsp sweet paprika
1 tbsp oregano

- Preheat the oven to 160C. Line a baking tray with parchment paper.
- Add all ingredients to a food processor and blend until you have a rough crumb. You can makes this by finely chopping all the ingredients on a chopping board if you don’t have a food processor.
- Spread onto the tray and roast for 20-30 minutes. Stirring every 5 minutes.

Crumbled tofu

450g extra firm tofu
15ml olive oil
20ml dark soy sauce
10g porcini mushrooms paste
20g tomato puree
15ml red wine or sherry vinegar
1 tbsp cornflour
1 tbsp dried thyme

- Preheat the oven to 220C. Line a baking tray with parchment paper.
- Mix all the ingredients except for the tofu in a large bowl.
- Dry and crumble the tofu into the bowl then mix to coat.
- Spread evenly over the tray and bake for 20-30 minutes turning halfway through the cooking time.

Coriander and pumpkin seed sauce

20g or 1 small bunch fresh coriander
50g toasted pumpkin seeds
1 small garlic clove
2 ice cubes
1-2 tbsp water
1 tbsp olive oil
1 tbsp lime juice
¼ tsp ground cumin
1 pickled or ½ a fresh jalapeno
¼ tsp maple syrup

- Add all ingredients to a blender or food processor and blend until smooth.

Boiled / Blanched Tofu

2 blocks firm tofu,
1 litre water
2 tsp salt
2 tsp dark soy sauce
2 tsp olive oil
Seasoning rub of your choice

- Bring the water, salt and dark soy sauce to a boil, add your blocks of tofu and simmer for 10 minutes.
- Alternatively pour the boiling water into a container or bowl with the soy sauce and salt. Mix to combine. Add your tofu blocks and leave for 15-20 minutes.
- Remove the tofu from water and place on a tea towel to steam dry for 20-30 minutes.
- Or use the tea towel to pat it dry.
- Cut into cubes or slices and place into a tupperware.

Black beans

400g dried black beans, (optional: soaked overnight or for a few hours in water and 1 tsp salt)
1.4l water
2 bay leaves
4 garlic cloves
1 onion, chopped into quarters

- Add beans, water and aromatics to a large pan. Bring to a boil and boil for 15 minutes.
- Turn down the heat to low and simmer for 40 minutes to 1. 5 hours or until soft.
- If you’ve soaked them it will take more towards 40 minutes and if not more towards 1.5 hours.

Maple and mustard dressing

60ml olive oil (You can use aquafaba instead of oil if you wish. Or water but use slightly less and the dressing won’t be as thick)
1 tbsp maple syrup
1 tbsp dijon mustard
2 tbsp apple cider, white wine or red wine vinegar or lemon juice.

- Place all ingredients with salt and pepper into a jar or bottle and shake until emulsified.

0:00 Intro
0:29 Black beans
1:26 Semolina roast sweet potato
2:12 Crumbled tofu
3:10 Roast vegetables
4:27 Nutty crumble
5:52 Roast pepper sauce
7:06 Quinoa
8:02 Blanched tofu
8:45 Pickled vegetables
10:40 Coriander and pumpkin seed sauce
11:22 Maple mustard dressing
11:52 Completed meal prep
12:35 Spring rolls with a peanut butter and roast pepper dressing
14:13 Red lentil pasta with a creamy roast pepper sauce
15:45 Mexican tofu and black bean pittas with chipotle pepper sauce
17:12 Big goodness bowl
18:42 4 day meal plan

[EarthyGoodnessKitchen]

Hey everyone! Welcome back to the Earthy Goodness Kitchen. You can find all the recipes in the description box of the video except for the pickled veg recipe which is at the bottom of this comment (too many recipes too fit in the description box!). Make sure to save this video to your favourites so you can return to it when needed! 💚 This is how I like to meal prep. What's your go-to vegan meal prep dish?



Quick pickled veg

Ingredients:
500g finely chopped vegetables of your choice.
200ml vinegar
200ml water
Aromatics (coriander seeds, bay leaves, garlic, ginger, chilli, herbs, etc)
A pinch of salt
100g sugar

Method:
- In a pan bring the vinegar, water, aromatic, sugar and salt to a boil.
- Taste the pickling liquid and add more sugar if too acidic for your liking.
- Leave the liquid to cool a little.
- Place your finely chopped vegetables in a tupperware or mason jar.
- Pour the liquid over the vegetables and leave to cool with the lid off on the countertop.
- Once cool, place in the fridge. They will start to taste pickled after just a few hours but best after a day or 2.

[KerriEverlasting]

Omg original different new refreshing vegan recipes are so hard to find and youve included bajillions of ideas in one concise video! This is top shelf great job ❤

[BitsOfHarmony]

you're love of cooking is contagious

[jordy]

I think this could be the big niche and make you massive on YouTube...

This is exactly the sort of prep content I've been looking for, for years! Element prep with multiple combinations possible.

If you add a breakdown of cost/total meals made/scalability factor, I have a feeling your channel will really take off!

[T.Zimmer]

Thank you for this! You're making a plant-based, whole foods diet accessible and inviting! Keep it up, please!

[anniehosking]

I'm definitely going to make your high protein nutty mix. It looks delicious.
I ate my supper while watching this video: left over roasted red pepper, fennel and courgette heated up with some of a batch of tomato sauce I made a few days ago. I added green olives and some fennel seeds to the pan. I had some vegan cheese on top. It took 10 minutes. It is so useful to meal prep.

[cathycuriositycorner]

Recently found your channel and loving the practicality with flavour. I like seeing how you're using the different prep elements - it can often be a, 'ok, so now what' when staring at the prepared components in the fridge!

[Julieveg]

I think this is your best video so far, lots of good, practical and useful recipes and I love the meal planner. More like this please!

[EcoArtHouse]

Thank you for these amazing recipes! I have tried ALL of them and have enjoyed them immensely! I absolutely LOVE the fact that from your easy to follow instructions and recipes, I can replicate your meal prep for myself. I have combined these recipes with recipes from your lentil meal prep video and have ended up with a varied and delicious 2 week vegan meal plan. Thank you again!

[kathleenlloyd]

Everything looks delicious! Thank you for these wonderful ideas and recipes, George.

[KellyF-yv]

Love this! I also meal prep in parts but I tend to get stuck making the same components over and over and I got some new ideas from this video. I'm new to your channel and have been really enjoying it. Even though I've been a vegan for a few decades, I've learned lots of tips and techniques from you. I especially love how you don't let anything go to waste - it drives me crazy when people in cooking videos do that! Love from the USA xo

[mariaRD]

I rarely comment on anything but wow you are my new favorite vegan youtuber 😊your content is so valuable I love your approach to meal prep! I will definitely try the red pepper sauce especially with chipotle sounds so yummy! Keep doing these recipes please as a whole foods vegan they are super inspiring yet approachable!

[JeDindk]

I have never done any meal prepping, but a few weeks ago I decided that I would begin, so your video was perfect timing. There were many smart tricks in your video that I can easily use myself. 👍😀

[maiagrebr]

The semolina tip works great on potatoes and other veggies as well! Great video as usual

[karenlittle]

George, love your videos! I too eat WFPB, so appreciate your tasty recipes! And your oops moments that you don’t cut out! Ha ha, keep it going. You are a fabulous cook!

[donnam]

Thank you, this is very helpful and inspiring. I’m making the black beans, sweet potato and crumbled tofu this morning and it has been a nice way to spend part of my Sunday. I would also appreciate some batch breakfast ideas in the future. Best wishes for your excellent channel 😊

[margaritacardona]

Just found your page today and love the new alternatives that are not only curries!

[Anne-]

Love the inclusion of details on cooking technique, so helpful! Also loved to see you using a repurposed plastic carton to store your meal prep in.

[mikk]

This is my style of meal prep! Thank you for the inspiration ☺️

[adonismohtar]

Nice prep and meals..
I prep my meals in a similar way, mix and match throughout the week.
ps: your clock is always at 3:00/pm? ……🧐….😂😂
🙏🏼🙏🏼👑❤