Vegan Meal Prep $23 - 5 Full Days (2 Menus)
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Recipes in this Video
6 recipes
veganplant-baseddairy-freegluten-free
The Vegan Chocolate Oatmeal Hemp Smoothie is a modern American creation, reflecting the growing trend towards plant-based diets. This smoothie combines nutritious ingredients like oats, hemp seeds, and cocoa powder, making it a hearty breakfast option that fuels the day. With its creamy texture and rich chocolate flavor, it has gained popularity among health enthusiasts and those looking for quick meal solutions. Today, variations of this smoothie can be found in cafes and health food stores across the globe, appealing to both vegans and non-vegans alike.
Ingredients
- ●oats
- ●hemp seeds
- ●banana
- ●cocoa powder
- ●plant-based milk
- ●maple syrup
- ●vanilla extract
- ●ice cubes
Instructions
- 1Add oats and hemp seeds to a blender.
- 2Slice the banana and add it to the blender.
- 3Sift in cocoa powder for a rich chocolate flavor.
- 4Pour in plant-based milk to blend smoothly.
- 5Add maple syrup for sweetness and vanilla extract for flavor.
- 6Include ice cubes for a refreshing chill.
- 7Blend on high until smooth and creamy.
- 8Taste and adjust sweetness if needed.
- 9Pour into glasses and serve immediately.
Ingredient Alternatives
plant-based milk
Healthier: almond milk
Cheaper: water
Almond milk is lower in calories and water is cost-effective.
maple syrup
Healthier: agave syrup
Cheaper: honey
Agave syrup has a lower glycemic index.
cocoa powder
Healthier: carob powder
Cheaper: chocolate syrup
Carob powder is caffeine-free and has a unique flavor.
hemp seeds
Healthier: chia seeds
Cheaper: flaxseeds
Chia seeds are high in fiber and flaxseeds are more affordable.
Techniques
blending
Equipment
blender
tree-nuts
Also Known As
Chocolate Oatmeal SmoothieHemp Smoothie
vegangluten-freenut-free
Ingredients
- ●2 tbsp olive oil
- ●1 onion, diced
- ●2 cloves garlic, minced
- ●1 bell pepper, diced
- ●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 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 diced 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, vegetable broth, chili powder, cumin, smoked paprika, salt, black pepper, and cayenne pepper if using.
- 6Bring the mixture to a boil, then reduce heat and let it simmer for 30 minutes, stirring occasionally.
- 7Add corn and cook for another 5 minutes until heated through.
- 8Taste and adjust seasoning if necessary.
- 9Serve hot, garnished with fresh cilantro.
Equipment
large potwooden spoonmeasuring cupsmeasuring spoons
🌶️🌶️🌶️Low
veganplant-baseddairy-freeegg-freegluten-freenut-free
Ingredients
- ●2 medium sweet potatoes, peeled and 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
- ●1 medium onion, chopped
- ●3 cloves garlic, minced
- ●1 bell pepper, chopped
- ●2 cups vegetable broth
- ●2 tsp chili powder
- ●1 tsp cumin
- ●1/2 tsp smoked paprika
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1 tbsp olive oil
- ●1 cup corn (fresh or frozen)
- ●1/4 cup fresh cilantro, chopped (for garnish)
Instructions
- 1Heat olive oil in a large pot over medium heat.
- 2Add chopped onion and bell pepper, sauté until softened, about 5 minutes.
- 3Stir in minced garlic and cook for another minute until fragrant.
- 4Add diced sweet potatoes, chili powder, cumin, smoked paprika, salt, and black pepper. Stir to combine.
- 5Pour in the vegetable broth and bring to a boil.
- 6Reduce heat to low, cover, and simmer for about 15 minutes, or until sweet potatoes are tender.
- 7Stir in black beans, kidney beans, diced tomatoes, and corn. Cook for an additional 10 minutes, stirring occasionally.
- 8Taste and adjust seasoning if necessary.
- 9Serve hot, garnished with fresh cilantro.
Equipment
large potcutting boardknifemeasuring cupsmeasuring spoons
🌶️🌶️🌶️Low
Ingredients
- ●2 cups pasta (any type)
- ●1 tablespoon olive oil
- ●1 onion, chopped
- ●2 cloves garlic, minced
- ●1 bell pepper, chopped
- ●1 zucchini, sliced
- ●1 cup cherry tomatoes, halved
- ●1 teaspoon dried oregano
- ●1 teaspoon dried basil
- ●Salt and pepper to taste
- ●1/4 cup grated Parmesan cheese (optional)
Instructions
- 1Cook the pasta according to package instructions until al dente. Drain and set aside.
- 2In a large skillet, heat the olive oil over medium heat.
- 3Add the chopped onion and minced garlic to the skillet. Sauté until the onion is translucent, about 3-4 minutes.
- 4Add the chopped bell pepper and sliced zucchini to the skillet. Cook for another 5 minutes until the vegetables are tender.
- 5Stir in the halved cherry tomatoes, dried oregano, and dried basil. Cook for an additional 2-3 minutes until the tomatoes start to soften.
- 6Season the vegetable mixture with salt and pepper to taste.
- 7Add the cooked pasta to the skillet and toss everything together until well combined.
- 8If desired, sprinkle with grated Parmesan cheese before serving.
- 9Serve hot and enjoy your pasta with sauce and veggies!
Equipment
large potskilletcolanderspatula
Ingredients
- ●8 oz lo mein noodles
- ●2 cups green cabbage, shredded
- ●1 cup bell pepper, sliced
- ●1 cup carrots, julienned
- ●1/2 cup green onions, chopped
- ●3 cloves garlic, minced
- ●1 tbsp ginger, minced
- ●3 tbsp soy sauce
- ●2 tbsp sesame oil
- ●1 tbsp rice vinegar
- ●1 tsp sugar
- ●1/2 tsp black pepper
- ●1/4 tsp red pepper flakes (optional)
Instructions
- 1Cook the lo mein noodles according to package instructions. Drain and set aside.
- 2In a large skillet or wok, heat the sesame oil over medium heat.
- 3Add the minced garlic and ginger, sauté for about 1 minute until fragrant.
- 4Add the shredded cabbage, bell pepper, and carrots to the skillet. Stir-fry for about 5-7 minutes until the vegetables are tender.
- 5In a small bowl, mix together the soy sauce, rice vinegar, sugar, black pepper, and red pepper flakes (if using).
- 6Pour the sauce over the vegetables in the skillet and stir well to combine.
- 7Add the cooked lo mein noodles to the skillet and toss everything together until the noodles are heated through and well coated with the sauce.
- 8Stir in the chopped green onions and cook for an additional 1-2 minutes.
- 9Remove from heat and serve hot.
Equipment
large skilletwokpotcolandersmall bowl
vegandairy-freeegg-freegluten-freenut-freesoy-free
Ingredients
- ●1 cup basmati rice
- ●2 cups water
- ●1 can (15 oz) black beans, drained and rinsed
- ●1 cup coconut milk
- ●1 tbsp curry powder
- ●1 tsp turmeric
- ●1 tsp cumin
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1 cup mixed vegetables (carrots, bell peppers, peas)
- ●2 tbsp olive oil
- ●1 tbsp fresh cilantro, chopped (for garnish)
Instructions
- 1Rinse the basmati rice under cold water until the water runs clear.
- 2In a medium saucepan, combine the rinsed rice and 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the water is absorbed and the rice is tender.
- 3In a large skillet, heat olive oil over medium heat. Add the mixed vegetables and sauté for about 5 minutes until they start to soften.
- 4Stir in the curry powder, turmeric, cumin, salt, and black pepper. Cook for another minute until fragrant.
- 5Add the black beans and coconut milk to the skillet. Stir well to combine and bring to a gentle simmer.
- 6Let the curry simmer for about 10 minutes, stirring occasionally, until heated through and slightly thickened.
- 7Once the rice is cooked, fluff it with a fork and serve it on plates or bowls.
- 8Spoon the vegan curry over the rice.
- 9Garnish with fresh cilantro before serving.
Equipment
medium saucepanlarge skilletmeasuring cupsmeasuring spoonsspatula
🌶️🌶️🌶️Low
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