My Favorite Vegan Meal Prep Recipes Oven roasted potatoes and peppers in purple baking dish

My Favorite Vegan Meal Prep Recipes


Introduction

After a two week break from the blog, I’m back. I’ve decided to slim down to one post a week due to my increasingly busy schedule. Today I wanted to share my favorite vegan meal prep recipes.

My husband and I rotate through this list along with a handful of other recipes each week. All of them are very tasty, super easy to make, and healthy vegan meals you won’t get bored from!

Most of these vegan meal prep recipes were improvised and change a bit each time I make them depending on the ingredients I have on hand. I don’t really time or measure things, so I tried my best to give you proper amounts and instructions. If something seems way off, let me know so I can fix it.

Squash Pasta

I actually just made this vegan meal prep this week, which is what inspired me to do this post. Pasta is already an easy thing to make, and adding veggies makes it so much tastier and filling. You can add other vegetables if you want, but I would advise against adding bell peppers. We tried them once and didn’t enjoy the result.

This recipe and many of the others utilize “super firm tofu.” I highly, highly recommend this over firm tofu or softer versions because it holds up so much better.

Vegan squash pasta with veggies in saucepan and pasta in pot

Ingredients

  • 1 zucchini
  • 1 yellow squash
  • 1 lb whole wheat pasta
  • 1.5 jars of pasta sauce
  • 1 package of super firm tofu (16 oz)
  • 2 cloves garlic
  • Spices to taste (basil, oregano, etc.)

Directions

  1. Chop zucchini and squash into small pieces about fingernail size.
  2. Cut tofu into chunks.
  3. Peel and finely chop garlic cloves.
  4. Start cooking pasta according to directions.
  5. Sauté garlic cloves in saucepan.
  6. Add squashes, tofu, pasta sauce, and spices. Cook on low/med until pasta is finished.
  7. Drain pasta.
  8. Combine pasta and sauce in large container. Add a bit of each at a time so all the pasta gets coated.

Shepherd’s Pie

My husband really likes shepherd’s pie and suggested we make a vegan version. This recipe is taken from The Forks Over Knives Plan cookbook that we bought at a thrift store, but we’ve changed a few things to suit our tastes. We also decreased the ingredient amounts compared to the book’s recipe.

Vegan shepherd's pie with mashed potato top layer in red pan

Ingredients

  • 3 potatoes
  • 1 onion
  • 2 cloves garlic
  • 1 package of super firm tofu (16 oz)
  • 3 carrots
  • 1 cup green beans
  • 1 cup peas
  • 1 cup corn
  • 3 cups unsweetened plant milk
  • 6 tablespoons cornstarch
  • Spices to taste (salt, pepper, paprika, thyme, oregano, etc.)

Directions

  1. Preheat oven to 350° F.
  2. Cut potatoes into chunks.
  3. Dice onion.
  4. Peel and finely chop garlic cloves.
  5. Slice carrots and green beans to desired sizes.
  6. Place potatoes in large pot and bring to boil. Reduce heat and shimmer covered until tender. Drain and mash potatoes. Add additional plant milk as desired.
  7. Sauté onion, garlic, tofu, and carrots in saucepan on medium until onions are translucent. Stir and add water occasionally.
  8. Add peas, corn, and green beans to saucepan. Cook until heated through. (Our saucepan isn’t big enough for all this so we pour the onion mix into the baking pan then add these vegetables with the milk mixture below in the saucepan.)
  9. In bowl, combine plant milk and cornstarch and whisk until blended. Add to saucepan along with spices and cook until thickened.
  10. Transfer vegetables to 9 x 13 inch pan. Spoon and spread mashed potatoes on top. Sprinkle with paprika.
  11. Bake until bubbly and lightly browned, about one hour.

Veggie Stew

This vegan meal prep is pretty similar to the shepherd’s pie due to the ingredients, but it’s cooked in a slow cooker instead of baked in the oven. I like mine a bit more watery than my husband does, so you can judge for yourself how much cornstarch to add as a thickener at the end.

Ingredients

  • 1/2 lb kidney beans
  • 1 onion
  • 2 cloves of garlic
  • 1 package of super firm tofu (16 oz)
  • 2 potatoes
  • 2 carrots
  • 1 cup green beans
  • 1 tomato
  • 3/4 cup peas
  • 3/4 cup corn
  • 2 cups vegetable broth
  • 1 cup tomato sauce
  • Spices to taste (salt, pepper, oregano, thyme, basil, etc.)
  • Cornstarch as desired

Directions

  1. Prepare beans according to directions. (Soak overnight then boil for around an hour until tender.)
  2. Dice onion.
  3. Peel and finely chop garlic cloves.
  4. Cut tofu into chunks.
  5. Sauté onion, garlic, and tofu in saucepan on medium until onion becomes translucent.
  6. Cut potatoes, carrots, green beans, and tomato into chunks or pieces sized how you want.
  7. Combine all ingredients except cornstarch in a slow cooker.
  8. Cook on low for 3 to 4 hours.
  9. Add cornstarch during the last 20 minutes or so as desired to thicken the stew.

Vegan Chili

This is probably my favorite vegan meal prep, even when it’s not winter! I absolutely love this chili, and the tofu chunks are my favorite part. I only wish we had a bigger slow cooker so we could make more at once.

Delicious vegan chili cooking in slow cooker

Ingredients

  • 1 lb kidney beans
  • 1/2 lb black beans
  • 1 package super firm tofu (16 oz)
  • 1 onion
  • 1 tomato
  • 2 cloves of garlic
  • 1 cup corn
  • 1 can crushed tomatoes
  • 2 tbsp vinegar
  • Spices to taste (garlic powder, cumin, chili powder, etc.)

Directions

  1. Prepare beans according to directions. (Soak overnight then boil for around an hour until tender.)
  2. Cut tofu into chunks.
  3. Dice onion and tomato.
  4. Peel and finely chop garlic.
  5. Sauté onion, garlic, and tofu in saucepan on medium until onion becomes translucent.
  6. Cut green bell pepper and tomato into small pieces.
  7. Add all ingredients to slow cooker. Cook on high for 1 hour then cook on low for 3 more hours.

Stir Fry

My mom used to make stir fry frequently while I was in high school. It’s an easy dish to make and has a nice change of flavor due to the soy sauce instead of the broth or tomato-based recipes above. Feel free to mix up what veggies you add in. Sometimes I do buy the frozen stir fry mixes, but usually I just add whatever vegetables I have on hand.

Ingredients

  • 1 lb whole wheat pasta (spaghetti or linguine works best, but I often use penne)
  • 1 package of super firm tofu (16 oz)
  • 1/2 onion
  • 1 red bell pepper
  • 1 cup broccoli florets
  • Soy sauce (enough to cover the bottom of the pan and soak into the veggies/pasta)

Directions

  1. Chop onion and bell pepper into bite size pieces.
  2. Cut tofu into chunks.
  3. Sauté onion, bell pepper, tofu, and broccoli florets in soy sauce in saucepan on medium.
  4. Cook pasta according to directions.
  5. Drain pasta.
  6. Combine veggies and pasta in saucepan or container (if saucepan would overflow).

Oven Roasted Potatoes and Peppers

This is actually a recipe from McCormick (the spice company) which you can find here. I discovered this because I happened to have onion, bell peppers, and potatoes that I really needed to use up. A quick Google search led me to this awesome recipe I’ve made many times since. It’s so easy but tastes like it’s much more complicated than cut up veggies in oil and spices.

Oven roasted potatoes and peppers in purple baking pan

Ingredients

  • 3 potatoes
  • 1/2 onion
  • 1 red bell pepper
  • 1/4 cup olive oil
  • Spices to taste (salt, pepper, rosemary, thyme)

Directions

  1. Preheat oven to 450° F.
  2. Cut potatoes into chunks.
  3. Chop onion and bell pepper into small pieces.
  4. Combine all ingredients in greased baking pan with spoon or hands to fully coat potatoes with oil.
  5. Bake for 40 minutes, stirring halfway through.

Conclusion

So there you have it! Six of my favorite vegan meal prep recipes. I hope you find some inspiration from these recipes and try them out for yourself. You won’t regret it! Which recipe are you most excited to try out?

If you struggle to eat leftovers/meal prep batches before they go bad, head over to my post on How To Use Up Leftovers.

My Favorite Vegan Meal Prep Recipes Oven roasted potatoes and peppers in purple baking dish


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