EASY & HEALTHY VEGAN MEAL PREP FOR WEIGHT LOSS


Hi! Learn how to make some really easy and healthy vegan meal prep recipes for weight loss. I'm making a Lentil Marinara, Cuban Black Beans, Cashew Sour Cream, and Baked Potatoes. These are staples that give you many combination possibilities throughout the week.


Watch the Video Version here to see how you can make them work for you:



LENTIL MARINARA


Ingredients

• 1 cup cooked brown lentils

• 1/4 cup vegetable broth for sautéing

• 4 to 5 cloves of garlic (minced)

• 1/2 yellow onion (diced)

• 1 carrot (chopped)

• 1 rib celery (chopped)

• 1/2 yellow bell pepper (chopped)

• 1 tbsp rice vinegar

• 6 oz can of tomato paste

• 1 tsp dried thyme

• 1 tsp dried basil

• 1 tsp dried oregano

• 1 tsp garlic powder

• 1 tbsp nutritional yeast

• 14.5 ounce can diced tomatoes

• salt, pepper, and red chili flakes to taste


In a large frying pan add veggie broth, garlic, onion, carrot, and celery. Sauté on medium for 3 to 5 minutes.


Add in the yellow bell pepper and rice vinegar, stir to combine and sauté for 1 more minute.


Add in tomato paste, thyme, thyme, basil, garlic powder, nutritional yeast, and salt and pepper to taste. Stir to combine and sauté 3 to 5 minutes. Turn down heat if needed.


Add in the diced tomatoes and sauté for 8 to 10 minutes. Then turn off heat and let it sit for at least 10 minutes.


Stores well in a glass container with lid in the fridge for a week.



CUBAN BLACK BEANS (recipe in both of my cookbooks)


Ingredients

• 1 lb organic dry black beans OR organic pinto beans

• 6 cups water

• 1 large green or red bell pepper (diced)

• 4 medium garlic cloves (chopped)

• 1 medium sweet onion (chopped)

• 2 tbsp monk fruit sweetener or raw sugar

• 4 - 5 tsp salt (start with 4, add the last at the end if needed)

• 2 tbsp white vinegar

• 2 tbsp sherry wine

• 1bay leaf

• 1/2 tsp black pepper

• 1/2 tsp cumin


Rinse the dry beans in a colander. Add them to a large pot and fill with enough water to cover the beans. Bring to a rapid boil for 5 minutes. Remove from heat and cover with a lid, let them stand while you sauté the veggies.


In a large frying pan on medium high heat add a bit of water or veggie broth, green bell pepper, garlic and onion; sauté until tender about 7 - 10 minutes.


Drain and rinse the beans once more, then add them to the slow cooker. Add the 6 cups of water, sautéed veggies, monk fruit sweetener, salt, vinegar, sherry, bay leaf, pepper, and cumin. Stir together then cover. Let this cook for 5 - 7 hours on a high to medium heat.


The beans are done when they are no longer hard and taste like, well, beans. You can add additional salt, sugar, pepper, or cumin at this time if desired.



CASHEW SOUR CREAM (recipe from Eating Whole)


Ingredients

• 1 cup raw cashews (soaked and drained)

• 1/2 cup water

• 3 - 4 tbsp fresh lemon juice


Blend everything in a high speed blender until creamy and steamy. About 3 - 4 minutes.

Stores well in a glass container with lid in the fridge for a week.



BAKED POTATOES


Preheat oven to 400 F and bake desired amount of potatoes on a parchment paper lined baking sheet for 45-90 minutes depending on your oven and potato size.

NOTE: if you have large potatoes, prick with a fork before baking.




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