Meal Prep This ONE Dish for (Almost) Unlimited Meals

vegetable broth

🥗Healthier: water

💰Cheaper: water

Water reduces cost while still providing a base for the stew.

canned tomatoes

🥗Healthier: fresh tomatoes

💰Cheaper: crushed tomatoes

Fresh tomatoes can be healthier, while crushed tomatoes are often cheaper.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Canola oil is often less expensive and has a neutral flavor.

lemon juice

🥗Healthier: lime juice

💰Cheaper: vinegar

Vinegar can provide acidity at a lower cost.

Start by making a double batch of stewed lentils, which will yield around 2.5 kg.

In a large pan, sauté chopped onion with a couple of bay leaves until they start to caramelize.

Add finely chopped garlic to the pan.

Use green lentils for their hearty texture and protein content.

Toast the lentils and ground walnuts in the pan for a couple of minutes to enhance the umami flavor.

Add a mix of vegetable stock and mushroom stock to the pan and bring to a simmer.

Season the mixture with black pepper and tamari sauce.

Salt the onions while frying them at the beginning for better flavor absorption.

Cook the lentils for about 30 minutes until they are slightly al dente, as they will continue to cook in other dishes throughout the week.

Portion out the lentils as needed, for example, 800 g for a bolognese dish.

For the bolognese, heat olive oil with dried thyme and oregano, then add tomato puree and let it sizzle for about 30 seconds.

Deglaze the pan with red wine and cook until it reaches a thick, jammy texture.

Add the pasta to the sauce to absorb the flavors and mix well.

Prepare a rocket and walnut pesto by blending toasted walnuts, rocket, nutritional yeast, white miso, a clove of garlic, lemon juice, rapeseed oil, and a touch of water if desired.

For shepherdess pie, cut potatoes into equal pieces and start them in cold water, simmering for 15 to 20 minutes until cooked.

Leave the potatoes to steam dry, then mash with vegan butter and oat milk, seasoning with salt and pepper.

Air fry mushrooms for about 10 minutes until caramelized, or fry/roast if preferred.

Chop carrots and celery finely to add to the lentils, optionally grating them for quicker cooking.

Add fresh rosemary to the mixture for flavor.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary