Vegan Dinner Meal Prep Ideas for the Week
1. Chickpea and Spinach Curry
Ingredients: Chickpeas, fresh spinach, coconut milk, diced tomatoes, onion, garlic, ginger, curry powder, and brown rice.
Instructions: Sauté chopped onion, garlic, and ginger in a pan. Add curry powder and cook for another minute. Stir in canned chickpeas, diced tomatoes, and coconut milk. Simmer for 20 minutes and add spinach before serving. Prepare bulk brown rice as a side. Store the curry in separate containers for easy reheating.
2. Quinoa Black Bean Bowl
Ingredients: Quinoa, black beans, corn, diced bell peppers, avocado, lime juice, cumin, and cilantro.
Instructions: Cook quinoa according to package instructions. Mix black beans, corn, diced bell peppers, and chopped cilantro with lime juice and cumin. Assemble bowls with a base of quinoa topped with the black bean mixture, garnishing with avocado slices. These bowls keep well in the fridge and are perfect for a hearty meal.
3. Roasted Vegetable Wraps
Ingredients: Whole wheat wraps, assorted vegetables (zucchini, bell peppers, carrots, red onion), hummus, and mixed greens.
Instructions: Toss chopped vegetables with olive oil, salt, and pepper. Roast at 400°F for 20-25 minutes. Spread hummus over the wraps, add a handful of mixed greens, and top with roasted vegetables before wrapping. Slice in half and store.
4. Lentil And Sweet Potato Stew
Ingredients: Green or brown lentils, sweet potatoes, vegetable broth, kale, diced tomatoes, garlic, and onion.
Instructions: Sauté onions and garlic until translucent. Add diced sweet potatoes, lentils, and vegetable broth. Cook until lentils are tender. Add kale and season to taste. Portions can be stored in airtight containers; this stew freezes well too!
5. Vegetable Stir-Fry with Tofu
Ingredients: Firm tofu, soy sauce, ginger, garlic, assorted vegetables (broccoli, bell peppers, carrots, snap peas), and brown rice or quinoa.
Instructions: Press tofu to remove excess moisture, then cube it and sauté until golden. Remove tofu and stir-fry vegetables with garlic and ginger. Add tofu back to the pan and pour in soy sauce to coat. Serve with cooked brown rice or quinoa.
6. Vegan Chili
Ingredients: Black beans, kidney beans, canned tomatoes, corn, bell peppers, onion, garlic, chili powder, and cumin.
Instructions: In a pot, sauté onions and garlic, then add chopped bell peppers and cook until soft. Stir in drained beans, corn, diced tomatoes, and spices. Simmer for at least 30 minutes for the best flavor. Store in portioned containers for easy meals.
7. Cauliflower Taco Filling
Ingredients: Cauliflower, taco seasoning, bell peppers, corn, and tortillas.
Instructions: Chop cauliflower into small pieces and toss with taco seasoning. Roast at 425°F for about 25 minutes. Mix with corn and chopped bell peppers. Serve in tortillas with your choice of toppings. These can be frozen and reheated easily.
8. Zucchini Noodles with Marinara Sauce
Ingredients: Zucchini, marinara sauce, garlic, and nutritional yeast.
Instructions: Spiralize zucchini into noodles. Sauté garlic, add marinara sauce, and simmer. Toss zucchini noodles in the sauce just before serving to slightly soften them. Nutritional yeast adds a cheesy flavor. Store sauce separately for optimal texture.
9. Bulgar Wheat Salad
Ingredients: Bulgur wheat, cherry tomatoes, cucumber, parsley, lemon juice, and olive oil.
Instructions: Cook bulgur according to package instructions. Chop cherry tomatoes and cucumber, and mix with parsley. Dress with lemon juice and olive oil. This fresh salad can be served cold and is perfect for meal prep.
10. Thai Peanut Quinoa Bowls
Ingredients: Quinoa, shredded carrots, bell peppers, scallions, and peanut sauce.
Instructions: Cook quinoa. Mix with diced veggies and drizzle with homemade or store-bought peanut sauce. These bowls can be stored in jars for a nutritious meal option throughout the week.
11. Stuffed Bell Peppers
Ingredients: Bell peppers, brown rice, black beans, corn, diced tomatoes, and spices.
Instructions: Pre-cook rice and mix with beans, corn, tomatoes, and spices. Hollow out bell peppers and fill them with the mixture. Bake at 350°F for 30 minutes. They store well and can be warmed up easily.
12. Mung Bean Dal
Ingredients: Split mung beans, turmeric, cumin, onion, garlic, ginger, and coconut cream.
Instructions: Rinse and soak mung beans. Sauté chopped onions, garlic, and ginger, then add beans, spices, and water. Cook until beans are tender. Stir in coconut cream and serve with rice. This dish freezes beautifully and can provide meals for busy days.
13. Pumpkin Risotto
Ingredients: Arborio rice, pumpkin puree, vegetable broth, onion, garlic, and sage.
Instructions: Sauté onions and garlic, then add rice and lightly toast. Gradually stir in broth until absorbed. Mix in pumpkin puree and sage until creamy. Store this comforting dish in containers for a warm, satisfying meal.
14. Spaghetti with Vegan Pesto
Ingredients: Spaghetti, basil, garlic, pine nuts, and nutritional yeast.
Instructions: Cook spaghetti. Blend fresh basil, garlic, pine nuts, olive oil, and nutritional yeast until smooth. Toss with spaghetti and serve. This can be prepped in advance; just keep the pesto separate until ready to eat.
15. Baked Falafel with Tahini Sauce
Ingredients: Canned chickpeas, garlic, parsley, onion, cumin, and tahini.
Instructions: Blend chickpeas, garlic, parsley, onion, and cumin to form a dough. Shape into balls and bake until golden. Serve with tahini sauce and store in meal prep containers. Great for salads or wraps.
16. Cauliflower Fried Rice
Ingredients: Cauliflower, peas, carrots, green onion, soy sauce, and sesame oil.
Instructions: Pulse cauliflower in a food processor to resemble rice. Stir-fry with diced veggies in sesame oil and soy sauce until cooked. Store in portions for a quick reheatable dinner option.
17. Vegetable Jambalaya
Ingredients: Brown rice, bell peppers, onion, celery, diced tomatoes, and Creole seasoning.
Instructions: Sauté vegetables until soft, add rice and spices, followed by water. Cook until the rice is tender. This spicy dish can be prepared ahead and served in bowls throughout the week.
18. Coconut Lentil Soup
Ingredients: Red lentils, coconut milk, diced tomatoes, onion, garlic, and spices.
Instructions: Cook onions and garlic, add lentils and tomatoes, cover with water, and simmer. Stir in coconut milk before serving. This hearty soup is great for multiple meals.
19. Veggie Pizza with a Cauliflower Crust
Ingredients: Cauliflower, ground flaxseeds, almond meal, and assorted vegetables.
Instructions: Pulse cauliflower to make “rice,” then mix with flaxseed and almond meal to form a dough. Bake and top with veggies and sauce. Portion for easy ready-made meals that can be reheated in the oven.
20. Moroccan Chickpea Stew
Ingredients: Chickpeas, sweet potatoes, diced tomatoes, carrots, cumin, and cinnamon.
Instructions: In a pot, sauté onions, add sweet potatoes and carrots, then chickpeas and spices. Simmer until vegetables are tender. This aromatic stew can be stored in the fridge or freezer for quick meals.
Vegan meal prep not only saves time during the week but also ensures you stick to a healthy plant-based diet. Utilizing these recipes, you can mix and match meals to keep your week varied and exciting!
