Happy Sundayyy :) I am back with another plant-based meal prep video. This week we made a tofu scramble, mini quesadillas, cilantro lime rice, shallot pasta, wild rice soup, and an edamame snack! I enjoyed all these meals and hope they inspire you to get in the kitchen to whip up a plant-based meal for yourself.
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00:00 intro
01:35 meal prep time
14:16 plating + enjoying the meals
Meals + recipes:
Shallot pasta
- modified this recipe bit.ly/3XArywX
- Instead of anchovies, I used 2 tbsp of capers
- Used less olive oil. I only used about 2 tbsp of olive oil
- Added basil
- Added 2 tbsp of nutritional yeast
Mini quesadillas
- Tortilla shells, vegan cheese, sautéed onions, and bell peppers
- Bake in the oven at 390 degrees for about 15 mins or until the cheese melts. Keep a close eye on these so that they don’t burn
Cilantro lime rice
- 4 cups of white rice, the juice from 1/2 of a lime, 1/4 cup of chopped cilantro, 1 tbsp of vegan butter, salt, and pepper to taste
Edamame
- Frozen edamame (you can use shelled on unshelled edamame), maple syrup, chili crunch, soy sauce
- Steam the edamame for about 5 mins or until no longer frozen. Combine the remaining ingredients in a container. Once the edamame is finished, add it to the sauce and combine. If using shelled edamame, only eat the pods
Wild rice soup
- 4 celery stalks, diced. 3 carrots, diced. 1/2 of a yellow onion, diced. 2 medium-sized portobello mushrooms. 2 tbsp of vegan butter. 1/2 cup of wild rice. 4 tbsp of hemp seeds
- Seasonings: salt and black pepper to taste while cooking the veggies. 1 tsp of dried basil, 3/4 tsp dried oregano, 2 tbsp of garlic powder, 1/2 tsp poultry seasoning, 2 bay leaves, 1/2 tsp of better than bouillon no-chicken base, 3-4 cups of veggie broth, 1 can of unsweetened coconut milk
- Cook the veggies down first and then add the seasonings. Combine and cook for about 3 additional minutes. Add in the broth and coconut milk. Next, add the wild rice blend and the hemp seeds. Stir and cover with a lid. Let simmer for 30 mins (check on it often and stir if needed). Remove the lid and let simmer for 10 additional minutes
Tofu scramble
- 1/3 block of extra firm tofu crumbled. 1 tsp garlic powder, 1 tsp onion powder, a pinch of tsp salt, 1/2 tsp black pepper, 1/2 tsp turmeric, 1/2 tsp smoked paprika, 1/2 tsp black salt (kalanamk), 1/4 tbsp veggie broth, 1 cup of cooked veggies
- In a bag or bowl, combine the seasonings and half of the veggie broth. Set aside. In a clean skillet, cook the veggies. Next, add the crumbled tofu to the skillet with the veggies. Add in the marinade and cook the tofu for 5-7 mins. Add oil if needed. Before serving, sprinkle a bit more black salt for the “eggy” flavor. Not too much because it is salt.
- Tip: I like to freeze my tofu before cooking with it. Just freeze it in the pack, defrost it and then squeeze the excess water out. This changes the texture of the tofu and makes it less chew