Veggie.Vegan-Recipe.org

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Vegan meal prep on a budget

Tools:
12 equal sandwich containers
A blender
A cookie baking pan
Wax paper
Oven
Pot and a frying pan
Wooden spoons
Strainer

Shopping list:

Quinoa
Olive oil
1 large Spanish onion
Garlic bulb
Cumin
Salt
Pepper
2 broccoli heads
2 cans chickpeas
1 bunch of cilantro
4 cups frozen peas
buckwheat flour
Vegetable stock
Almond milk
Non dairy yoghurt
1 cucumber
1 red cabbage
Honey
Chia seeds
Frozen mixed berries
1 really ripe banana
4 normal bananas
Roasted salty nuts
Mint (optional)
Oats (optional)

Main meal
——————-
Cook 2 cups of quinoa
Touch of oil to frying pan and another touch of olive oil to the pot for the soup

1/2 finely chopped onion (chop other half chunky)
1 crushed clove of garlic to frying pan
Salt, pepper, tbsp cumin to frying pan
Soften
To the medium heated pot, add the chunked onion
Chop broccoli heads off, save stalk

Falafel mix : To the blender add:

2 cans of chickpeas rinsed
Frying pan cumin mixture
Handful chopped cilantro 1/2 a bunch

Add 4 cups of peas to pot
Add stock from the broccoli chopped
Stir the pot mixture, pop lid on for a few

Add 3 tbsps of buckwheat flour to blender
Keep flour near for pancake recipe
Add zest of half a lemon to blender
Add the juice of half the lemon
Add pinch of salt and pepper
2 tbsps of olive oil
Blend
Set aside

Add 2 cups of vegetable stock to soup

Lightly flour your hands and
Shape falafel mixture into burgers
Place 8 burgers on wax paper on baking tray
Bake for 15 minutes @350F

Boil water and blanch broccoli heads for 2 minutes

Add 1 cup of almond milk to soup let cook
Let cool before blending

Drain off the broccoli after 2 minutes

To finish, get the cooled quinoa, put in in large mixing bowl
Add the juice of the other half of lemon
Salt and pepper
Mix well
Spoon equally into 4 containers
Separate broccoli heads in the 4 cont.

Cucumber sauce:
In a mixing bowl add 5tbsp of non dairy yoghurt 1/4 of the container
Add 1/2 of a finely diced cucumber with seeds removed
Add other 1/2 of the bunch of cilantro and chop fine
Pinch of salt, pepper and lemon juice
Mix

To container add a handful finely chopped red cabbage to each container

Get falafels out of oven and place 2 in each of the 4 containers

Spoon over cucumber dip and that’s the main meal done.

Pancakes:
Blend soup until smooth. While soup is blending, add:
1 cup of buckewheat flour
1 cup of almond milk to a mixing bowl

Place blended soups in 4 seperate containers equally

Wisk together pancake batter
Touch of honey

Chia seed pudding:
In a blender add 1/2 the amount 2 cups of frozen mixed berries
1 cup of water
Add 1 really ripe banana
Tbsp honey
Blend
Bring to mixing bowl
Add 1 cup of chia seeds and stir well
Put into 4 sandwich containers
Leave in fridge over night
Add 3/4 of the container of non dairy yoghurt into each of the 4 separate containers equally
Sprinkle on some mixed roasted salty nuts
Seal.
Serve with unopened banana each
Add mint and oats if you like

Pancakes
Preheat nonstick pan and oil to fry them
Fry your pancakes
1 pancake per container
Add other half of berries to 4 containers
Serve with unopened banana each slice when ready to eat
Drizzle a little honey on top