A week of vegan meal prep by Jess Beautician

Instructions

MONDAY -Falafel Caesar Pitta Breads

Ingredients:

• 2 pitta breads
• Handful mixed salad
• 100g of falafels
• Hummus
• 1/2 red onion, sliced
• 1 tomato, sliced
• Slices of cucumber
• 1/4 bunch fresh coriander

For the Chickpea Croutons:

• 1 tbsp olive oil
• 400g of chickpeas
• 2 tbsp paprika

For the Tahini Caesar Dressing:

• Juice of 1 lemon
• 2 tbsp tahini
• 2 tbsp nutritional yeast
• 1 tbsp maple syrup
• 1 tsp dijon mustard
• 1 tsp olive oil
• 1 clove garlic, peeled
• Pinch sea salt & black pepper
• 1/3 cup water

Recipe:

Make the Chickpea Croutons by draining the can of chickpeas and rubbing them dry on a tea-towel. Arrange in a baking dish, drizzle over the olive oil and shake to evenly coat. Sprinkle over the paprika then shake again to coat. Place in the oven on 180 degrees celsius for 40 minutes until crispy, then remove and leave to cool, reserving half for the following day. Toast the pittas, then spread in a layer of hummus, add in the salad, sliced tomato, onion, cucumber and coriander, slice the falafels in half if necessary and add those in, then finish with some Chickpea Croutons. Make the Tahini Caesar Dressing by blending all of the ingredients together in a blender until smooth and place some in a sauce cup, reserving the remaining dressing for the following day. Serve with extra salad, chickpea croutons, lentil chips, soya yoghurt and fresh fruit.  

TUESDAY - Falafel Caesar Salad Box

Ingredients:

• 2 pitta breads
• Handful mixed salad
• 100g of falafels
• Hummus
• 1/4 small red onion, sliced
• Handful cherry tomatoes, halved
• Slices of cucumber
• 1/4 bunch fresh coriander
• Remaining Chickpea Croutons
• Remaining Tahini Caesar Dressing

Recipe:

Place the salad in one bento box along with the cherry tomato halves, sliced red onion and cucumber, half of the remaining Chickpea Croutons and coriander. Place the remaining Tahini Caesar Dressing in the container. Toast the pitta breads then slice them into strips. Place them in the other bento box along with the remaining falafels and Chickpea Croutons, then add in a spoonful of hummus. Serve with a handful of fresh fruit.  

WEDNESDAY - Hummus and Pesto Salad Bagel

Ingredients:

• 1 multi-seed bagel
• Handful mixed salad, plus extra to serve
• 1/2 large tomato, sliced
• A couple of cherry tomatoes
• 1/4 small red onion, sliced
• Hummus
• Vegan pesto

Recipe:

Slice the bagel in half, spread a good amount of hummus on the bottom half and a good layer of vegan pesto on the lid of the top half. Layer in the sliced tomato and red onion, then add in a handful of mixed salad. Place on the lid of the bagel then slice it in half, place in the main bento box with extra salad around the sides and halved cherry tomatoes. Serve with lentil chips, extra hummus and fresh fruit.  

THURSDAY - Cajun Tofu Pasta Salad

Ingredients:

• 100g of penne pasta, pre-cooked
• 1/2 green pepper, sliced
• Small bunch coriander, chopped

For the Cajun Tofu: 

• 1 block firm tofu
• 2 tbsp olive oil
• Juice 1/4 lime
• 2 tbsp cajun spice mix
• Pinch sea salt and black pepper

For the Creamy Lime & Coriander Dressing:

• 3 tbsp tahini
• 2 tbsp water
• 1 tbsp maple syrup
• Juice 1/4 lime
• Small bunch coriander
• Pinch sea salt & cracked black pepper

Recipe:

Prepare the Cajun Tofu the night before by first pressing the block of tofu (wrap in a clean tea-towel and place a heavy book on top for 15 minutes). Slice the tofu in half, reserve the other half in a container for the following day, then cut the tofu into small cubes. Make the marinade by whisking together the olive oil, lime juice, cajun spice mix, salt and pepper to make a paste. Add the cubes of tofu into the cajun paste and toss well to coat each cube evenly, use your hands if necessary to rub the paste onto the tofu. Chill in the fridge for one hour. Place the marinated tofu in a baking dish and bake the tofu at 180 degrees celsius for around 25 minutes, turning it halfway through. Then remove and leave to cool, before placing back in the fridge overnight. Make the Creamy Lime & Coriander Dressing by blending all of the ingredients together in a blender until smooth, reserving 1/3 for the following day. Toss the pre-cooked penne pasta in the Creamy Lime & Coriander Dressing, add in a small handful of mixed salad, the sliced green pepper and coriander, and toss together again. Finally, add the Cajun Tofu cubes and gently toss together. Serve with a side salad with extra dressing in a sauce cup, nuts and apple wedges with a peanut butter dip.  

FRIDAY - Cajun Tofu Wrap

Ingredients:

• 1 tortilla wrap
• Hummus
• Remaining 1/2 green pepper, sliced
• Remaining 1/2 tomato, sliced
• Handful mixed salad
• Small bunch coriander
• Remaining Creamy Lime & Coriander Dressing

For the Cajun Tofu Slices:

• Remaining 1/2 block tofu
• 2 tbsp olive oil
• Juice 1/2 lime
• 2 tbsp cajun spice mix
• Pinch sea salt & cracked black pepper

Recipe:

For the Cajun Tofu Slices, make these the night before by first cutting the remaining 1/2 block of tofu lengthways into slices. Repeat the procedure from Thursday’s lunch by mixing the olive oil, lime juice, Cajun spice mix, salt and pepper together until smooth. Rub each slice of tofu in the Cajun paste and place in the fridge to marinade for one hour. Heat a frying pan on a low-medium heat and brush with oil, then place in the Cajun Tofu slices and fry them off for 4 minutes on each side until golden and slightly crispy. Leave to cool and place back in the fridge overnight. Warm a tortilla wrap, spread a layer of hummus down the centre, then add on the Cajun Tofu slices, green pepper strips, sliced tomato, mixed salad and coriander. Roll the wrap ensuring the ends are tucked in tightly then slice it in half. Serve with extra salad and Creamy Lime & Coriander Dressing, granola chunks, a protein snack bar, soya yoghurt and fresh fruit.