Affordable Lazy Vegan’s Meal Prep Recipe for Under $30 Gets Us Through Vegan


Whether you’re a vegan or want simple, clean and affordable meal prep, Cheap Lazy Vegan has something for you! Check out this awesome collection. vegan meal preparation An idea for a week of use for less than $30!

Related: 54 Affordable Vegan Meals That Don’t Save on Flavor

rice

Total time required: about 30-40 minutes

Ingredients (about 4 servings):

  • 3 to 4 cups dry brown rice
  • water according to the amount of rice

Guideline:

  1. According to the instructions on the packaging, add an appropriate amount of water to cook rice, or cook easily using a rice cooker.
  2. When the rice is cooked, put it in an airtight container and store it in the refrigerator for up to 4-5 days, or freeze it for later consumption.

steamed chickpeas

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Total time: about 1-1.5 hours

Ingredients (for 2-3 servings):

  • 2 cups dried chickpeas soaked overnight or for at least 2 hours
  • 4 cups water (or more if needed)
  • 1/4 cup soy sauce or tamari
  • 1/4 cup brown sugar or coconut sugar

Guideline:

  1. Drain the chickpeas and rinse well.
  2. Put chickpeas and clean water in a pot and bring to a boil over medium heat.
  3. Add soy sauce and brown sugar and mix.
  4. Reduce the heat to medium-low and bring to a boil, stirring every 15 minutes or until the water is almost reduced. It takes at least an hour.
  5. Store in an airtight container in the refrigerator for up to a week and enjoy all week.

Related: 19 Vegan Mug Cake Recipes You Can Make in Minutes

scrambled tofu

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Total time: 10 minutes

Ingredients (about 4 servings):

  • 1 teaspoon oil
  • 1 bell pepper, cut into small pieces
  • 1/2 zucchini, chopped
  • a pinch of salt
  • 1 block extra hard tofu

Spices:

  • 3 tablespoons nutritional yeast
  • 1 tbsp garlic powder
  • 1/2 tbsp cumin
  • 1 teaspoon paprika
  • 1/2 teaspoon turmeric
  • 1 teaspoon onion powder
  • salt and pepper to taste
  • a handful of chopped kale
  • A little bit of color namak (black salt)

Guideline:

  1. Heat oil in a large wok or pan over medium heat and fry paprika. Cook for 1 minute.
  2. Add the zucchini and a pinch of salt and simmer for a few more minutes.
  3. Crush the tofu with your hands and fingers and place it in the wok. Cook for 3-4 minutes, stirring frequently, until the tofu is cooked and slightly golden.
  4. Add nutritional yeast, garlic powder, cumin, paprika, turmeric, onion powder, salt and pepper. Mix until well combined.
  5. Mix in the kale until the leaves turn bright green and begin to wither. Turn off the heat.
  6. For a more “egg” flavor, add a small amount of collard greens at the end.
  7. Put it in an airtight container and keep it in the refrigerator for 4-5 days and enjoy it in various ways!
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Grilled Tofu

Total Duration: 15-20 minutes

Ingredients (about 4 servings):

  • 1 block of extra hard tofu, cut into bite-sized cubes
  • 1 tbsp vegetable oil
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • 1/2 tsp black pepper
  • 1/2 teaspoon salt
  • 1 tbsp cornstarch or potato starch

Guideline:

  1. If using an oven, preheat the oven to 400 degrees Fahrenheit. If you are using an airfryer, skip this step.
  2. Put the tofu pieces and oil in a mixing bowl. Stir until well coated.
  3. Add garlic powder, onion powder, pepper and salt and mix until well incorporated.
  4. Add cornstarch and toss until well coated.
  5. If using the oven, place tofu pieces (not to the touch) on a lined baking sheet and bake at 400 degrees F for about 15-20 minutes, turning halfway through.
  6. If using an airfryer, use the airfryer at 375°F for about 10-15 minutes, turning halfway through.
  7. Serve the tofu pieces with the sauce of your choice. Store in an airtight container in the refrigerator for 4 to 5 days.

simple grilled vegetables

Total time required: 20-30 minutes

Ingredients (for about 6 servings):

  • Wash 400g broccoli (about 1 head) and cut it into bite-size pieces.
  • Wash and cut 400g of cauliflower (about 1/2 of the head) into bite-size pieces.
  • 300 g Brussels sprouts, washed and cut in half.
  • 4 medium carrots, peeled and cut into bite-size pieces
  • 2 tbsp oil

Spices:

  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • 1 teaspoon paprika
  • 1/2 teaspoon salt
  • 1/2 tsp black pepper

Guideline:

  1. If using an oven, preheat the oven to 400 degrees Fahrenheit. If you are using an airfryer, skip this step.
  2. In a large mixing bowl or lined baking sheet, combine vegetables and oil until well coated.
  3. Add all spices and mix well.
  4. Bake in an oven at 400 degrees Fahrenheit for about 20-30 minutes (or until fully cooked), tossing halfway through.
  5. If you are using an airfryer, use the airfryer at 375 degrees for about 15-20 minutes (or until fully cooked).
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Minestrone Soup

Total time required: about 30 minutes

Ingredients (for 6 servings):

  • 1 teaspoon oil
  • 3 cloves of garlic, minced
  • 1/2 onion, chopped
  • 3 stalks of celery, chopped
  • 3 carrots, diced
  • 2 cups diced mushrooms (optional)
  • 1 bell pepper, chopped
  • 1 zucchini, chopped
  • 1 large can of tomatoes, diced or 2 cans of regular (14.5 oz) cans
  • 6-7 cups water (or use vegetable broth)
  • 2 cubes of vegetable bouillon (skip if using vegetable broth instead of water)

Spices:

  • 1 tbsp Italian seasoning
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • 1/2 tsp black pepper
  • 1 cup of optional pasta (about 120g)
  • 1 can of kidney beans
  • 1 bunch chopped kale
  • 1 tbsp lemon juice
  • salt and pepper to taste

Guideline:

  1. Heat oil in a Dutch oven or large saucepan over medium heat and saute the onion and garlic for 1 minute until the onion starts to soften.
  2. Add celery and carrots and cook for a few more minutes.
  3. Add other vegetables (except kale), chopped tomatoes, water, vegetable bouillon cubes and spices.
  4. When it boils, boil for about 10 minutes, then add pasta and kidney beans.
  5. Cook over medium heat or until pasta is cooked, 10 to 15 minutes more.
  6. When everything is cooked, stir the chopped kale until the kale starts to wilt, add lemon juice, salt and pepper to taste.
  7. Eat warm right away, store in an airtight container in the refrigerator for up to 4-5 days, or freeze later.

Tahini Dressing

Total time: 2 minutes

material:

  • 1 tbsp tahini
  • 1 tbsp maple syrup or agave nectar
  • 1 tbsp apple cider vinegar or lemon juice
  • 1 tbsp garlic powder
  • 2 tablespoons nutritional yeast
  • 2-3 tablespoons water

Guideline:

  1. Combine all ingredients in a small bowl and mix well until smooth.
  2. Serve with pour ball sauce, salad dressing, or as desired.
  3. Store in an airtight container in the refrigerator for up to a week. When the mixture thickens, add a small amount of water to thin it.

Next: Best Vegan Instant Pot Recipe

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