Vegetarian Meal Prep | Menu 17

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Frequently Used & Favorite Items

Quinoa Curry
1 tbsp coconut oil
1 onion, finely diced
3 garlic cloves, minced
2 tsp freshly grated ginger
1 tbsp garam masala
1 tsp turmeric
1 tsp ground cumin
1 cup carrots, diced
2 cups sweet potato, diced
½ cup quinoa
1 15oz can diced tomatoes
1 19oz can chickpeas
5-6 cups vegetable broth
salt and pepper to taste

In a large pot heat coconut oil over medium-high heat.  Add onion and sauté for 3-4 minutes. Add garlic, ginger and spices.  Saute for another minute, stirring constantly.  Add carrots, sweet potatoes, quinoa, diced tomatoes and broth.  Bring mixture to a boil and then reduce heat to medium, cover and simmer for 20-25 minutes or until quinoa is fully cooked.  Season with salt and pepper. Serve immediately or store in the refrigerator for 3-4 days.

Daal
1 onion, finely diced
2 garlic cloves, minced
1 tbsp freshly grated ginger
½ tsp red pepper flakes
1 tbsp curry powder
1 tsp ground coriander
1 tsp ground cumin
1 tsp turmeric
½ cup diced tomatoes
2 cups red lentils, rinsed and drained
5 cups vegetable broth
salt and pepper to taste

Combine all ingredients in a slow cooker. Cook on high for 3-4 hours.
Serve immediately with plain yogurt and freshly chopped coriander or store in the refrigerator for up to 5 days.

Cumin Rice
1 tbsp oil
1 tsp cumin seeds
1½ cups basmati rice
3 cups vegetable broth
½ lemon, zested and juiced
¼ cup coriander, chopped
salt and pepper

In a medium pot, heat oil over medium-high heat. Add cumin seeds and toast for 1 minute. Add rice and sauté for another 1-2 minutes. Add broth and bring mixture to a boil. Reduce heat to medium-low, cover and cook for approximately 20 minutes or until the liquid has been completely absorbed. Finish with lemon zest, juice, coriander, salt and pepper to taste. Store in the refrigerator for up to 4 days.

Curried Cauliflower
1 head cauliflower, cut into florets
1 tbsp oil
1 tsp curry powder
1 tsp garlic powder
1 tsp ground cumin
1 tsp ground coriander
1 tsp turmeric
salt and pepper to taste

On a large baking sheet, toss cauliflower with oil and spices. Bake at 400ºF for 20 minutes or until cauliflower is soft and golden.
Store in the refrigerator for 4-5 days.

Cucumber Mint Salad
3 cucumbers, diced
¼ cup red onion, finely diced
1 cup plain yogurt
1 lemon, zested and juiced
2 tsp honey
½ tsp ground cumin
2 tbsp fresh mint, chopped
salt and pepper to taste

In a large bowl, combine all of the ingredients and toss well.  Divide salad into individual portions.  Enjoy immediately or store in the refrigerator for 4-5 days.

Mango Lassi Smoothies
3 cups mango, diced
2 cup vanilla yogurt
1 cup almond milk
¼ cup vanilla protein powder
¼ tsp ground cardamom

In a blender, combine all ingredients and blend until smooth.  Divide into individual jars.
Store in the refrigerator for 3-4 days.

Garam Masala Roasted Chickpeas
1 19oz can of chickpeas, rinsed and drained
2 tbsp oil
2 tsp garam masala
salt and pepper to taste

Pat chickpeas dry with a kitchen towel.  On a large baking sheet, toss chickpeas with oil, garam masala and salt and pepper to taste. Bake at 375ºF for 15 minutes. Toss chickpeas well and bake for another 15-20 minutes or until they are crispy through.
Allow chickpeas to cool completely and store in an airtight container for up to a week.

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