Cozy Soup, Salad, and Sandwich Meal Prep (plant-based + GF recipes)
Recipes in this Video
Carrot and lentil soup is a comforting dish often found in American kitchens, celebrated for its wholesome ingredients and nourishing qualities. Traditionally, it brings together the earthiness of lentils with the sweetness of carrots, creating a balanced meal. This soup has gained popularity for its simplicity and adaptability, making it a staple in vegetarian and vegan diets.
Ingredients
- ●carrots
- ●potatoes
- ●red lentils
- ●onion
- ●garlic
- ●vegetable broth
- ●olive oil
- ●bay leaves
- ●thyme
- ●cumin
- ●black pepper
- ●salt
- ●lemon juice
- ●parsley
Instructions
- 1Heat olive oil in a large pot over medium heat until shimmering.
- 2Add chopped onion and minced garlic; sauté until translucent, about 3-4 minutes.
- 3Stir in diced carrots and potatoes; cook for another 5 minutes, stirring occasionally.
- 4Add red lentils, vegetable broth, bay leaves, thyme, cumin, black pepper, and salt to the pot.
- 5Bring the mixture to a boil, then reduce heat to low and simmer for 25-30 minutes until lentils and vegetables are tender.
- 6Remove bay leaves from the soup.
- 7Use an immersion blender to puree the soup until smooth, or blend in batches in a regular blender.
- 8Stir in lemon juice and adjust seasoning to taste.
- 9Serve hot, garnished with chopped parsley.
Ingredient Alternatives
red lentils
Healthier: green lentils
Cheaper: split peas
Split peas are often less expensive and provide a similar texture.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Canola oil is a budget-friendly option for sautéing.
vegetable broth
Healthier: homemade vegetable broth
Cheaper: water with seasonings
Using water with seasonings is a cost-effective alternative.
bay leaves
Cheaper: dried thyme
Dried thyme can add flavor without the cost of bay leaves.
Techniques
Equipment
Also Known As
Originating from the Liguria region of Italy, pesto is a vibrant sauce traditionally made with fresh basil, garlic, pine nuts, olive oil, and cheese. It embodies the Italian philosophy of using simple, high-quality ingredients to create bold flavors. Today, pesto has gained global popularity, inspiring numerous variations that incorporate different herbs and nuts.
Ingredients
- ●basil leaves
- ●pine nuts
- ●garlic
- ●parmesan cheese
- ●olive oil
- ●salt
- ●black pepper
- ●lemon juice
Instructions
- 1Toast pine nuts in a dry skillet over medium heat until golden, about 3-5 minutes.
- 2Combine basil leaves, toasted pine nuts, and garlic in a food processor.
- 3Pulse until finely chopped, scraping down the sides as needed.
- 4Add grated parmesan cheese and pulse to combine.
- 5With the processor running, slowly drizzle in olive oil until the mixture is smooth.
- 6Season with salt, black pepper, and lemon juice to taste.
- 7Transfer pesto to a bowl and adjust seasoning if necessary.
- 8Use immediately or store in an airtight container with a thin layer of olive oil on top.
Ingredients
- ●2 cups mixed root vegetables (carrots, beets, parsnips)
- ●2 tbsp olive oil
- ●1 tsp salt
- ●1/2 tsp black pepper
- ●1/2 tsp dried thyme
- ●1/4 cup feta cheese (optional)
- ●2 cups mixed greens (arugula, spinach)
- ●1/4 cup walnuts, chopped
- ●2 tbsp balsamic vinegar
Instructions
- 1Preheat the oven to 400°F (200°C).
- 2Peel and chop the root vegetables into bite-sized pieces.
- 3In a large bowl, toss the root vegetables with olive oil, salt, pepper, and thyme until evenly coated.
- 4Spread the vegetables in a single layer on a baking sheet.
- 5Roast in the preheated oven for 25-30 minutes, or until tender and slightly caramelized, stirring halfway through.
- 6While the vegetables are roasting, prepare the salad base by placing mixed greens in a large serving bowl.
- 7Once the vegetables are done, let them cool slightly before adding them to the greens.
- 8Top the salad with feta cheese (if using) and chopped walnuts.
- 9Drizzle with balsamic vinegar before serving.
- 10Toss gently to combine and serve immediately.
Equipment
The breakfast sandwich is a popular American morning meal, often enjoyed on the go. It combines staple breakfast ingredients like eggs and bacon, making it a hearty option for busy mornings. Variations exist across different regions, incorporating local flavors and ingredients.
Ingredients
- ●bread
- ●eggs
- ●bacon
- ●cheese
- ●butter
Instructions
- 1Toast the bread until golden brown.
- 2Fry the bacon in a skillet until crispy.
- 3In the same skillet, crack the eggs and cook to your liking.
- 4Place cheese on top of the eggs to melt slightly.
- 5Assemble the sandwich by layering bacon, eggs, and cheese between the toasted bread.
- 6Serve warm.
Ingredient Alternatives
bacon
Healthier: turkey bacon
Cheaper: ham
Turkey bacon is lower in fat, while ham is often less expensive.
cheese
Healthier: avocado
Cheaper: processed cheese
Avocado adds healthy fats, while processed cheese is budget-friendly.
Techniques
Equipment
Also Known As
Pesto is a traditional Italian sauce, but this version is adapted to be vegan-friendly by omitting cheese and using nutritional yeast instead.
Ingredients
- ●2 cups fresh basil leaves
- ●1/2 cup pine nuts
- ●2 cloves garlic
- ●1/2 cup nutritional yeast
- ●1/2 cup olive oil
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1 tbsp lemon juice
Instructions
- 1In a food processor, combine the basil leaves, pine nuts, and garlic. Pulse until finely chopped.
- 2Add the nutritional yeast, salt, and black pepper to the food processor. Pulse again until mixed well.
- 3With the food processor running, slowly drizzle in the olive oil until the mixture is smooth and creamy.
- 4Scrape down the sides of the bowl as needed to ensure everything is well combined.
- 5Add the lemon juice and pulse a few more times to incorporate.
- 6Taste and adjust seasoning if necessary, adding more salt or lemon juice to your preference.
- 7Transfer the pesto to a jar or airtight container and store in the refrigerator for up to a week.
Equipment
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