Make Ahead Meatless Monday Meals | Vegetarian Freezer Cooking
Recipes in this Video
Chickpea and Vegetable Curry, often referred to as Chana Masala, has its roots in Indian cuisine, where legumes are a staple. This dish embodies the essence of home-cooked meals, often served with rice or bread, and is celebrated for its rich flavors and nutritional benefits. In recent years, it has gained popularity worldwide, becoming a favorite among vegetarians and vegans alike, and is frequently adapted with various vegetables based on seasonal availability.
Ingredients
- ●chickpeas
- ●onion
- ●garlic
- ●ginger
- ●carrot
- ●bell pepper
- ●zucchini
- ●spinach
- ●coconut milk
- ●curry powder
- ●cumin
- ●coriander
- ●turmeric
- ●salt
- ●black pepper
- ●vegetable oil
Instructions
- 1Heat vegetable oil in a large pot over medium heat until shimmering.
- 2Add chopped onion and sauté until translucent, about 5 minutes.
- 3Stir in minced garlic and grated ginger; cook until fragrant, about 1 minute.
- 4Add diced carrot, bell pepper, and zucchini; cook for 5-7 minutes until slightly softened.
- 5Sprinkle in curry powder, cumin, coriander, and turmeric; stir for 1 minute to toast the spices.
- 6Add drained chickpeas and stir to combine with the vegetables.
- 7Pour in coconut milk and bring to a gentle simmer.
- 8Season with salt and black pepper to taste; simmer for 10-15 minutes until flavors meld.
- 9Add fresh spinach and cook until wilted, about 2-3 minutes.
- 10Serve hot over rice or with naan.
Ingredient Alternatives
coconut milk
Healthier: light coconut milk
Cheaper: milk + cornstarch
Light coconut milk reduces calories while maintaining creaminess.
bell pepper
Healthier: extra zucchini
Cheaper: cabbage
Cabbage is less expensive and adds bulk.
spinach
Healthier: kale
Cheaper: frozen spinach
Frozen spinach is often cheaper and has a longer shelf life.
curry powder
Healthier: homemade spice mix
Cheaper: individual spices
Making your own spice mix can save money.
Techniques
Equipment
Also Known As
Ingredients
- ●2 tbsp olive oil
- ●1 onion, chopped
- ●2 cloves garlic, minced
- ●1 bell pepper, chopped
- ●2 carrots, diced
- ●2 celery stalks, diced
- ●1 zucchini, diced
- ●1 can (15 oz) black beans, drained and rinsed
- ●1 can (15 oz) kidney beans, drained and rinsed
- ●1 can (15 oz) diced tomatoes
- ●2 cups vegetable broth
- ●2 tbsp chili powder
- ●1 tsp cumin
- ●1/2 tsp smoked paprika
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 tsp cayenne pepper (optional)
- ●1 cup corn (fresh or frozen)
- ●Fresh cilantro for garnish
Instructions
- 1Heat olive oil in a large pot over medium heat.
- 2Add chopped onion and garlic, sauté until onion is translucent, about 5 minutes.
- 3Stir in bell pepper, carrots, and celery; cook for another 5 minutes until vegetables are softened.
- 4Add zucchini and cook for an additional 3 minutes.
- 5Stir in black beans, kidney beans, diced tomatoes, and vegetable broth.
- 6Add chili powder, cumin, smoked paprika, salt, black pepper, and cayenne pepper (if using).
- 7Bring the mixture to a boil, then reduce heat and let it simmer for 30 minutes, stirring occasionally.
- 8Add corn and cook for another 5 minutes until heated through.
- 9Taste and adjust seasoning if necessary.
- 10Serve hot, garnished with fresh cilantro.
Equipment
Mac and cheese is a beloved comfort food in the United States, often associated with childhood and family gatherings. Its origins trace back to European pasta dishes, but it gained popularity in America during the 18th century. Today, it is a staple in many households and is often served as a side dish or main course, especially at gatherings and celebrations.
Ingredients
- ●elbow macaroni
- ●cheddar cheese
- ●milk
- ●butter
- ●flour
- ●bread crumbs
Instructions
- 1Boil water in a large pot.
- 2Add elbow macaroni and cook until al dente.
- 3In a separate saucepan, melt butter over medium heat.
- 4Stir in flour to create a roux, cooking for a minute.
- 5Gradually whisk in milk, stirring until thickened.
- 6Remove from heat and add cheddar cheese, stirring until melted.
- 7Combine cheese sauce with drained macaroni and mix well.
- 8Transfer to a baking dish and top with bread crumbs.
- 9Bake in a preheated oven until golden and bubbly.
- 10Let cool slightly before serving.
Ingredient Alternatives
cheddar cheese
Healthier: reduced-fat cheese
Cheaper: processed cheese
Lower calorie option or more budget-friendly.
elbow macaroni
Healthier: whole grain pasta
Cheaper: any pasta shape
More nutritious or versatile.
Techniques
Equipment
Also Known As
Ingredients
- ●2 tablespoons olive oil
- ●1 onion, chopped
- ●2 cloves garlic, minced
- ●2 carrots, diced
- ●2 celery stalks, diced
- ●1 zucchini, diced
- ●1 cup green beans, chopped
- ●1 can (14 oz) diced tomatoes
- ●4 cups vegetable broth
- ●1 can (15 oz) cannellini beans, drained and rinsed
- ●1 cup small pasta (like ditalini)
- ●1/2 cup pesto
- ●Salt and pepper to taste
- ●Fresh basil for garnish
Instructions
- 1Heat olive oil in a large pot over medium heat.
- 2Add chopped onion and sauté until translucent, about 5 minutes.
- 3Stir in minced garlic and cook for another minute until fragrant.
- 4Add diced carrots and celery, cooking for about 5 minutes until softened.
- 5Stir in zucchini and green beans, cooking for an additional 3-4 minutes.
- 6Add the diced tomatoes and vegetable broth, bringing the mixture to a boil.
- 7Once boiling, reduce heat and add the cannellini beans and pasta.
- 8Simmer for about 10-12 minutes, or until the pasta is al dente.
- 9Stir in the pesto and season with salt and pepper to taste.
- 10Serve hot, garnished with fresh basil.
Equipment
Sweet potato and black bean quesadillas are a popular dish in Mexico, often enjoyed for their comforting flavors and vibrant colors. These quesadillas celebrate the use of local ingredients like sweet potatoes and beans, which are staples in Mexican cuisine. They are often served with fresh salsa or guacamole, making them a versatile dish that can be adapted for various tastes. Today, they are embraced in many vegetarian and health-conscious diets, showcasing the adaptability of traditional Mexican fare.
Ingredients
- ●sweet potatoes
- ●black beans
- ●tortillas
- ●cheese
- ●onion
- ●garlic
- ●cumin
- ●chili powder
- ●lime juice
- ●cilantro
- ●olive oil
- ●salt
- ●pepper
Instructions
- 1Peel and dice sweet potatoes into small cubes.
- 2Boil sweet potatoes in salted water until tender, about 15 minutes.
- 3Drain sweet potatoes and mash in a bowl with lime juice, cumin, and chili powder.
- 4Heat olive oil in a skillet over medium heat; sauté onion and garlic until soft, about 3-4 minutes.
- 5Add black beans to the skillet and cook until heated through, about 2-3 minutes.
- 6Combine the mashed sweet potatoes with the black bean mixture; season with salt and pepper to taste.
- 7Heat a separate skillet over medium heat; place a tortilla in the skillet.
- 8Spread a portion of the sweet potato and black bean mixture on one half of the tortilla.
- 9Sprinkle cheese over the filling, then fold the tortilla in half.
- 10Cook until the tortilla is golden and crispy, about 3-4 minutes per side.
- 11Remove from skillet and let cool slightly before slicing into wedges.
- 12Garnish with fresh cilantro before serving.
Ingredient Alternatives
cheese
Healthier: nutritional yeast
Cheaper: processed cheese
Nutritional yeast adds flavor with fewer calories.
tortillas
Healthier: whole wheat tortillas
Cheaper: corn tortillas
Whole wheat adds fiber, corn tortillas are often less expensive.
Techniques
Equipment
Also Known As
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