10 ingredients, 3 effortless vegan meals | VEGAN MEAL PREP

10 ingredients, 3 effortless vegan meals | VEGAN MEAL PREP


Today we’re talking vegan meal prep. but
we’re not gonna just make one big batch of the same recipe and eat it over and
over again. instead we’re gonna take just ten ingredients and transform them into
three delicious and simple the meals that you can enjoy throughout the week.
and these ten ingredients are everyday items. nothing crazy expensive
exotic or fancy. the key to a successful and stress-free meal prep is planning.
planning exactly when you’re gonna go to a grocery store and sticking to that
grocery list, taking inventory of what you already have in your fridge and
pantry and figuring out how to combine all of those ingredients to create quick
and healthy meals throughout the week. I’ve taken care of the planning part for
you on this one so you can sit back and enjoy the video. all you have to do is
head to the grocery store to pick up ten ingredients and do a very quick fuss-free meal prep when you get back. first we’ll walk through the ten different
ingredients, some of which you might already have at home.
then we’ll do the meal prep portion. I recommend doing this on a Sunday. it
takes about an hour, maybe two hours. it’s very quick and then I’ll show you how to
use this meal prep to create three different healthy delicious vegan meals.
alright, here are the ten ingredients you need for this meal prep: kale,
tortillas, sweet potatoes, cashews, garlic, chickpeas, nutritional yeast, lemons, pasta and basil. a couple notes about the ingredients in this vegan meal prep.
first the kale – we’ve got a ton of it. this is about three large heads. you can
tailor according to how many people you’re feeding, but it is the main
vegetable in this meal prep so we’re going to be using quite a bit of it and
a few different ways. for the cashews – these are raw cashews that I buy in bulk.
we’re gonna use them in three different ways. first we’ll toast some of the
cashews to make the pesto. then we’ll use some of the raw cashews to make a cashew parmesan, and then we’ll soak some of the cashews in boiling water for one hour
or room temperature water overnight to make the cashew cream. for the chickpeas, these are dried chickpeas. this is about 1 pound of chickpeas and in New York
City I can get this for about $1.35 and it makes seven cups of chickpeas so it’s a lot cheaper than if I were to buy canned chickpeas. I would
need four cans of chickpeas, and that would go anywhere between $4-6. so if you buy as many beans as I do, it
definitely adds up over the long-run. for the pasta this is cavatappi. you can use any pasta shape you like and this is just plain old flour pasta ’cause I have a ton
of it in my pantry that I need to use up, but if you’re gluten free, of course
use a gluten-free pasta. if you want something a little healthier, use a
lentil or bean based pasta. and for these tortillas – they had these large
spinach flavored tortillas at my grocery store on sale, but if you’re gluten free
again use the gluten-free tortilla and if you’re low carb you could try an
almond flour tortilla or even a collard green wrap for something on the lighter
side. now for the meal prep steps. first things first, we’re going to cook our
dried beans. I’m just going to pop them in the Instant Pot with some water and salt
but of course if you’re using canned beans you can skip this step. For the
sweet potatoes I’m going to bake them whole in the oven – 400 425 degrees
Fahrenheit – for about an hour since they are quite large. I prick them all over
with a fork so the steam can escape and line a baking sheet with parchment paper
for easy cleanup. while they’re baking I will make the cashew cream, tthe pesto, the cashew parmesan and wash, chop, spin clean, saute or steam a bunch of kale. oneof the first things we’ll want to do is soak the cashews for the cashew cream.
you can soak them in boiling water for one hour or overnight in cool water.
while the sweet potatoes are baking we’ll get started on the kale. we’re
washing and drying the kale in a salad spinner. I find this is the most
efficient and easiest way to clean greens. you’ll leave some of the kale
rough and shred it up and you can leave it in a ziplock bag or an airtight
container in the fridge for about five days. and if you have extra raw kale you
can use it to make salads throughout the week. and then I’ll steam the rest of the
kale using a steamer basket on the stove, but if you want a little extra flavor
I recommend sauteing the kale in a little olive oil and garlic. for the
cooked kale, I like to finish it with a little lemon juice and sea salt. next
we’ll make the kale-basil pesto. we’ll start off by toasting some cashews. it’s
not essential but it does add a nice toasty flavor to the pesto. and next
we’ll need to blanch the basil for the pesto in salted boiling water for just
15 seconds. this step ensures that the pesto stays
bright green and doesn’t go brown in the fridge. after 15 seconds, transfer the
basil to a bowl of ice water to cool down and then dry it off with paper
towels. to make the pesto you’ll add the toasted cashews to a food processor,
along with some chopped up kale, the blanched basil, some kosher salt or sea
salt, fresh chopped up garlic, lemon zest for extra freshness as well as lemon
juice, and nutritional yeast for cheesiness. blend it until it comes
together in a paste and then with the motor running drizzle in a few
tablespoons of extra virgin olive oil. add more oil as needed to bring the
pesto together to your desired texture, but if you want to minimize the amount
of oil you’re using you can also stream in some water. store the pesto in a glass
jar in the fridge and as long as you’ve blanched the basil it should stay good
for five days. the next condiment we’ll make is our easy cashew parmesan and all you need are four ingredients – raw cashews, nutritional yeast, salt and just
a tiny bit of olive oil. pulse the mixture in a food processor until it’s
the size of kind of panko bread crumbs. you can store this vegan parmesan in an
airtight container in the fridge or glass jar and it will stay good for
several weeks. you can also cook up some pasta for the week during your meal prep
but pasta doesn’t take very much time or effort to cook so I prefer to cook it
fresh on the day that I’m eating it. the sweet potatoes should be done baking by
now. you want them to be fork tender but not falling apart and you can store
cooked sweet potatoes in an airtight container in the fridge for three to
five days. the cashews are also done soaking by now so we’ll make the cashew
cream. we’ve got our soaked cashews, nutritional yeast for those umami
flavors, fresh garlic for a sharp pungent bite, some sea salt or kosher salt as
well as freshly cracked black pepper, lemon juice, which helps mask the taste
of cashews, and some creamy plant-based milk but you could use water instead as
well. blend that all together in a food processor for three to four minutes or
about one to two minutes in a high-powered blender until it’s thick
and creamy. and you can store the cashew cream in
the fridge for about a week. once the food is all cooled I store everything in
glass jars or airtight containers in the fridge. All you need to do is take some cooked
pasta – you can use precooked pasta or cook it fresh right before you eat which
is what I prefer to do, and mix it with enough cashew cream to coats all over
the noodles. toss in some steamed or sauteed kale and then add some chickpeas for a balanced meal. I also recommend adding any additional
ingredients that you might have on hand. some good options would be cherry
tomatoes, sautéed mushrooms, steamed broccoli, frozen peas, or toasted nuts and
seeds. today I’m adding cherry tomatoes and hemp seeds because that’s what I
have on hand, and I’m finishing it off with the basil we bought for some
freshness and a few sprinkles of the cashew parmesan. the first thing you want to do is make
the crispy blistered chickpeas. heat up a little olive oil in a skillet and add
some chopped garlic and cooked until the garlic is fragrant and lightly golden.
then added some of the cooked chickpeas in an even layer allow them to sit
undisturbed for about 3 minutes, then toss and allow them to cook undisturbed
for another 3-5 minutes until they’re blistered and browned in some
spots. finish with some sea salt and freshly
squeezed lemon juice and this is going to give the chickpeas a more interesting
texture and flavor. to serve, make a long cut along the top of each sweet potato
but don’t slice them entirely in half. and fill the sweet potato up with a few
spoons of the kale-basil pesto and top with some crispy blistered
chickpeas. you can serve these potatoes alongside a kale salad using some raw
kale, or you can add the steamed kale as a filling directly in the sweet potato.
finish the potatoes with a sprinkle of the cashew parmesan and if you’d like a
drizzle of the cashew cream as well. to get started on the wrap, you’re gonna
take some of the cooked chickpeas – and you can use the plain cooked chickpeas
or the crispy blistered chickpeas from the last meal – add some lemon juice, salt
and a few spoons of the cashew cream and mash the chickpeas with a fork until
it’s roughly mashed, leaving some chickpeas whole for extra texture. then
take one of the baked peeled sweet potatoes and cut it into thin slices.
take the wrap of your choice and spread on a generous amounts of the pesto we
made. another option is to use the cashew cream instead, or you can use a thin
layer of both spreads for something more creative. add the mashed chickpeas on
top of the pesto along with some thinly sliced raw kale and the sliced sweet
potatoes, and roll the wrap up. it’s really delicious and satisfying, and if
you want, you can serve some cashew cream on the side as a dip for the wrap. if you want to see my vegan grocery
staples and how I use them to make delicious, quick, easy meals throughout
the week, you’re gonna want to watch this next video. and if you enjoyed this video
for 3 vegan meals with 10 ingredients and would like to see more
meal prep videos in the future, be sure to give this video a thumbs up and leave
me a comment down below thanks so much for watching and I’ll see you in the
next video.

50 Replies to “10 ingredients, 3 effortless vegan meals | VEGAN MEAL PREP

  1. Yum looks delicious i am making all soon perfect for my office lunches never done meal prep before drooling over my samsung galaxy j4 love your recipes making me hungry Thanks Ramya

  2. I looooove this type of meal prep videos. Thank you for gracing my morning with such amazing recipes and your calming voice ❤️

  3. Oh, will defenitly try the wraps 😀 I usually do a monthly chickpea and bean prep where I cook up a huge amount and freeze them in portion sizes 😊

  4. Thank you Nisha for another amazing video! I love all your great ideas and tips! 🙂 I'm going to make your 3 bean vegetable chili from your instant pot cookbook today…..Its the best chili I've ever made! 🙂

  5. I’ve been trying to get better with meal prepping and this video came at the right time! I love how you can make amazing meals with just some simple ingredients and all so colorful too 🥰

  6. Wow Nisha these all look delish and i can't wait to try them your recipes are always so quick and simple thanks for sharing and doing what you do :))

  7. You’ve slipped in some very valuable information, even if you don’t know it. Like the alternatives to sauces and tortillas.

    As I move towards a plant-based diet, I was thinking of something just now. For the people who know me, they think it’s a shame that I’m not really that interested in meat and actually prefer vegan substitutes. That although I’ve eaten meat when I go out, I’ve never actually purchased ground beef since I moved out on my own and it wasn’t even intentional. I just didn’t have the interest. But, with channels like yours, I actually learn what to do with healthy foods, rather than being burdened with the constant presentation of standard American fare.

    I’m a Type II diabetic and people seem to look perplexed that I’d even want to change my diet. I guess what they don’t understand and what I’m learning about myself is that doing so is because there’s always that subconscious guilt trip you go through, when you’re eating, which everyone doesn’t look at as abnormal, even for someone who shouldn’t be eating all that stuff out there and, when you decide to change or improve, it’s THAT which seems abnormal. What you’ve been eating is obviously not working for you. What is also not realized is that it’s likely been a life of either guilt or deprivation. That you don’t necessarily feel that, in going vegetarian or vegan, you’re moving from satiation to deprivation. That you’ve already been deprived. That your perspective of being diabetic is one where you feel lucky enough that you do have better, healthier, more nutritious alternatives, rather than the depression and deprivation most people think you’re headed for.

    But, we know that people become entrenched in convention and tradition and they often think that the opposite of eating standard fare is, appropriately, suffering. They cannot come to terms with the idea that they can enjoy food and it also be nutritious all in one gulp. They’re so well groomed that thinking it’s possible causes cognitive dissonance.

  8. Fantastic video, I really enjoyed this approach to meal prep ^^
    On an unrelated note, your hair and skin look amazing in this video, if you have some extra tips on top of having a balanced diet I'd love to hear those ! During seasonal changes my skin always looks frumpy and grey ^^'

  9. Thank you, thank you, thank you for this! I am making this meal prep tomorrow and cannot wait! Looks absolutely delicious!!

  10. This is such a wonderfully useful video! I am definitely going to be making these meals during my next meal prep.

  11. I love how down to earth those recipes are and I'm definitely trying these out this week!! Thank you Nisha!!♥️😊

  12. You are amazing! It takes a certain kind of expert to do this. Anyone to throw together a great outfit from a store full of clothing, only a genius can create a vibrant capsule wardrobe! This is even better because we can do a new one every week! I’m thinking about how pantry and fridge staples could stretch it even further…A soup made from the sweet potatoes, a layered veggie “lasagne” using whatever that pasta was, kale/chickpea/sweet potato taco salad in a tortilla bowl, etc. You inspire us! Please, please do a series on this type of meal prep. Maybe pick a slightly higher number of ingredients, or don’t count a short list of staples, and feel free to go under the number.

  13. Those of you who legitimately enjoy eating kale, keep eating it.
    Those of you who are honest, ditch it.
    You don't need to eat heaps of leaves everyday to be healthy. If you were brainwashed to think so, reconsider.

  14. I really like meal prep videos! Have you thought of doing a series were you take each kind of bean and make a meal out of them? I have a whooole bunch of kidney beans to use up and would like some creative recipes for them!

Leave a Reply

Your email address will not be published. Required fields are marked *