Vegan Recipes: Breakfast, Lunch and Dinner

If you’ve watched my most recent meal prep video you’ll know I did a vegan meal prep consisting of three meals and two snacks. Breakfast: parfait consisting of dairy free yogurt, muesli and fresh fruit, snack 1: protein shake, lunch: sweet potato and lentil burger, snack 2: vegetables and hummus and dinner: pumpkin and tofu curry with rice. Below you will find the written recipes for the three meals.

Vegan Parfaitthumbnail_IMG_9789

You will need…

  • Soy or coconut yogurt
  • Muesli
  • Fruit

Method
1. Spoon your desired amount of yogurt into a glass or small container. I used
approx. 250g however the amount is completely up to you however make sure you have at least half the space for your muesli and fruit.

2. Layer the yogurt with your muesli approx. 3/4″ thick. For this recipe I used Carman’s original fruit free muesli.

3. Cut up the fruit of your choice; I chose strawberries and blueberries as these are in season at the moment however you can choose any fruit preferably fresh if possible. Sprinkle on top of your yogurt and it’s ready to eat!

Sweet Potato and Lentil Burgerthumbnail_IMG_0168

You will need…

  • 1 can of lentils
  • 2 large sweet potatoes
  • 1/2 onion
  • 10 mushrooms
  • Bread crumbs or polenta

Method…
1. Peel the sweet potatoes and cut into small chunks.

2. Boil the sweet potatoes until soft and mash until they resemble a smooth consistency.

3. Dice the onion and mushrooms

4. In a mixing bowl add 1 can of lentils (drained), mushrooms and onion and stir well.

5. Add the mashed sweet potato to the lentil mixture and combine.

6. Once combined using your hands roll into palm size patties and on a plate coat in breadcrumbs or polenta.

7. Pan fry using coconut oil until golden on both sides. Serve with salad of choice.

Pumpkin and Tofu Curry

You will need…

  • 1/2 Large pumpkin
  • 1kg Organic tofuthumbnail_FullSizeRender
  • 1 Capsicum
  • 500g Mushrooms
  • 1/2 Onion
  • Green leafy vegetables (optional)
  • 1 can Coconut cream
  • 1 cup water
  • 1 Tsp Curry powder (heaped)
  • 1 Tsp Himalayan salt
  • 1 Tsp Onion powder
  • 1 Tsp Cinnamon

Method…
1. Slice the capsicum and onion into thin strips and add to a saucepan on a low heat.

2. Peel and slice your pumpkin into 1″ size cubes and add to the saucepan and stir.

3. Slice the mushrooms, add to your saucepan and stir.

4. Add the coconut cream and water to the saucepan and stir through.

5. Add curry powder, himalayan salt, cinnamon and onion powder and stir through.

6. If you would like to add in green leafy vegetables you can add them in now otherwise skip this step.

7. Slice tofu into small cubes, add to the saucepan and stir.

8. Increase the heat to medium and place a lid on top of the saucepan and mix occasionally. Let simmer for approx. 15 minutes.

9. Once the vegetables are soft and the curry has cooked through serve with rice or eat by itself.

To see a full vegan meal prep with these three recipes make sure you check out the video below!

 

MCD xx

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