Vegan Meal Prep for Students (+ lunch box ideas)
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This video features 5 easy and tasty vegan make ahead recipes including some lunch box inspo: Homemade clif bars, a cozy one pot lentil soup, crunchy peanut butter granola and more!
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Ingredients:
#1 Tomato Tofu Basil Spread
1 onion
1 tbsp olive oil for the pan
¼ cup tomato purée
1 block firm tofu (200g)
¼ tsp salt, or to taste
1 tbsp white wine vinegar or juice of ½ lemon
2 handfuls of fresh basil
*enough for 2-3 sandwiches, keep stored in the fridge, stays good for 3-4 days
#2 Peanut Butter Raisin Granola
1 cup small cut oats (90g)
½ cup rolled oats (45g)
⅓ tsp salt
2 tbsp semi ground flax seeds (or chia)
⅓ cup peanuts (40g)
2 tbsp coconut oil, solid
½ tsp cinnamon
4 tbsp agave
3 ½ tbsp peanut butter
¼ cup raisins, or more if you want (40g)
*stays good for 2-3 weeks
#3 Creamy Jackfruit Tomato Curry
Jackfruit:
1 can jackfruit, in salt water**
1 inch piece of ginger, minced
1 tsp garlic, dried or 1 clove of garlic
5 tbsp plain vegan yogurt
1 tsp curry powder
other spices of choice
2 tsp soy sauce
oil for the pan
~ 1 cup tomato sauce***
water to thin out the sauce
juice ½ lemon
2-3 tbsp vegan cream, optional
spring onion
salt, pepper to taste
*lasts in the fridge for 3-4 days max!
** weighs 240g-280g without the liquid
***homemade tomato sauce:
1 onion
1 carrot
Oil for the pan
1-2 tbsp tomato puree
1 can crushed tomatoes
2 tsp agave
Salt, pepper, dried herbs to taste
½ cup vegetable broth (125ml), more if needed
~ yields 3 – 4 servings
(you can sub the jackfruit for either plain or smoked tofu – 200-300g)
! Don’t pre cook the rice like I did in the video ! Apparently it’s linked to food poisoning so better to cook one portion the day of or maybe the night before. ! Sorry for getting this wrong.
#4 One Pot Lentil Soup
3 small yellow potatoes
1 leek
3 spring onions
1 medium sized carrot
1 inch piece of ginger
1 tbsp oil
1 tbsp tomato puree
2 cups vegetable broth (500ml)
225g brown lentils (1 cup + 1 tbsp)
(keep adding water or vegetable broth as it’s cooking – another cup or so)
*add ⅓ cup (80ml) white or red wine after you’ve mixed in the tomato purée, let it continue to cook for 2-3 minutes. This step is optional but highly recommended!
*3-4 servings
*lasts in the fridge for 3-4 days max!
#5 Chocolate and Coconut Clif Bars
100g dates (4oz), pitted
90g + 1 tbsp small cut oats (1 cup + 1 tbsp)
50g cereal (1.76 oz)*
1 ½ tbsp unsweetened cocoa powder
4 tbsp shredded coconut
¼ tsp salt
2 tbsp flax seeds, semi ground
3 tbsp sunflower seeds
4 tbsp agave
5 tbsp nut or seed butter of choice, I used 2 ½ almond coconut and 2 ½ tbsp hemp seed butter → flavours will obvs differ depending on which one you use
melted vegan chocolate, optional
→ lasts in the fridge for up to 2 weeks, sealed tightly in some sort of lunch box
*the conversion rate between grams, ounces and cups can differ a lot depending on what cereal you choose. Check out this website to find out the volume for your specific cereal:
inspired by:
Music:
intro by pizzagirl:
Jakob Beck:
jhfly:
Dan and Drum –
flughand:
soho:
north takoda:
ibrahim:
outro by no suits – Sugar –
Much love,
Mina
*This video is sponsored by Monbento
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