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30 Minute Meal Prep | Vegan | Deliciously Ella
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This week we've got the brilliant vegan chef Derek Sarno showing us how to do a high protein 30 Minute Meal Prep with the most delicious pan-fried tofu, broccoli, greens with rice & two peas.(chickpeas and green peas)
Serves: 6
Prep time: 30 minutes
Ingredients:
2 blocks firm tofu, sliced in half
2 Garlic cloves, chopped
1 Lg Head of broccoli, trimmedto bite sized florets
1 bunch tenderstem broccoli, trimmed
1 can chickpeas, strained
1 cup fresh/frozen peas
200g bag of spinach
1 cup brown basmati rice, rinsed
2 cups water
2 bay leaves
3-4 Tbsp Olive oil
1 tbsp Sage and thyme blend
1 tbsp Granulated garlic
1 tbsp Onion powder
1 tsp Smoked paprika
1 tbsp tsp Salt, flakes
Black pepper
Method:
Preheat oven to 200c (fan) / 375f convection or 400f bake.
Heat medium sauce pot on medium high heat. add 1 tsp olive oil, stir and brown garlic for 1 minute. Add rice, pinch of salt and pepper, bay leaves, chickpeas and 2 cups water.
Golden rule: 1 part rice, 2 parts water. Cover and bring to a boil. Once boiling, lower heat to the lowest setting, partially cover and cook for 15 minutes. Check by tilting to see how much water is left, then add the peas and cover, cook 2 more minutes until water is evaporated, shut off heat and let rest until ready to eat. Fluff before serving.
Place half-cut tofu in a bowl, add oil and seasonings to cover. Massage tofu to coat evenly.
In large bowl add trimmed broccoli, 1 tsp olive oil and 1 tsp granulated garlic, pinch of salt and pepper and toss to coat evenly. Repeat same process with tenderstem broccoli.
Heat cast-iron pan on medium heat until wicked hot.
Add 3 Tbsp oil, add and sear tofu on each side about 1 -2 minutes until well browned (add lil extra oil if needed). Remove from heat, place cooked tofu on baking sheet lined with baking paper. Add both broccoli to same baking sheet and roast for 12 -15 minutes until florets are crispy browned (do not burn). Remove from oven, allow to cool for 5 minutes before slicing tofu.
Place Spinach into the already hot cast-iron pan. Shut heat off and let spinach wilt, stirring occasionally to soak up the flavour from the previous tofu.
Serve 1-2 meals now and prep the remainder for later in the week.
Wicked Healthy Instagram |
The Wicked Healthy Cookbook |
Serves: 6
Prep time: 30 minutes
Ingredients:
2 blocks firm tofu, sliced in half
2 Garlic cloves, chopped
1 Lg Head of broccoli, trimmedto bite sized florets
1 bunch tenderstem broccoli, trimmed
1 can chickpeas, strained
1 cup fresh/frozen peas
200g bag of spinach
1 cup brown basmati rice, rinsed
2 cups water
2 bay leaves
3-4 Tbsp Olive oil
1 tbsp Sage and thyme blend
1 tbsp Granulated garlic
1 tbsp Onion powder
1 tsp Smoked paprika
1 tbsp tsp Salt, flakes
Black pepper
Method:
Preheat oven to 200c (fan) / 375f convection or 400f bake.
Heat medium sauce pot on medium high heat. add 1 tsp olive oil, stir and brown garlic for 1 minute. Add rice, pinch of salt and pepper, bay leaves, chickpeas and 2 cups water.
Golden rule: 1 part rice, 2 parts water. Cover and bring to a boil. Once boiling, lower heat to the lowest setting, partially cover and cook for 15 minutes. Check by tilting to see how much water is left, then add the peas and cover, cook 2 more minutes until water is evaporated, shut off heat and let rest until ready to eat. Fluff before serving.
Place half-cut tofu in a bowl, add oil and seasonings to cover. Massage tofu to coat evenly.
In large bowl add trimmed broccoli, 1 tsp olive oil and 1 tsp granulated garlic, pinch of salt and pepper and toss to coat evenly. Repeat same process with tenderstem broccoli.
Heat cast-iron pan on medium heat until wicked hot.
Add 3 Tbsp oil, add and sear tofu on each side about 1 -2 minutes until well browned (add lil extra oil if needed). Remove from heat, place cooked tofu on baking sheet lined with baking paper. Add both broccoli to same baking sheet and roast for 12 -15 minutes until florets are crispy browned (do not burn). Remove from oven, allow to cool for 5 minutes before slicing tofu.
Place Spinach into the already hot cast-iron pan. Shut heat off and let spinach wilt, stirring occasionally to soak up the flavour from the previous tofu.
Serve 1-2 meals now and prep the remainder for later in the week.
Wicked Healthy Instagram |
The Wicked Healthy Cookbook |
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