This week for my meal prep I’m pulling out a couple of my all time favorite recipes. One, the tempeh tikka masala, has been on constant weekly rotation since I created the recipe a year ago. To me it’s comfort food at it’s finest, and it happens to be totally good for you. That combination of creamy coconut milk and bright acidic tomatoes reminds me of the rich tikka masala I would order at Indian restaurants as a kid. The dish is bursting with flavor, and gets better as it sits, which makes it absolutely ideal for meal prep.
The second favorite on this week’s vegan meal prep is the sweet potato falafel. I created this super simple recipe many years ago, and am still in love. I hadn’t had it in a very long time, so it was time to pull this one out of the vault. The sweet potato falafel is fantastic because 1. it’s delicious, and 2. it is soooo versatile. Make a double batch and eat them in pita, on salads, as a snack, in a sandwich, in a Buddha bowl, or in a collard wrap.
The recipes and mix-and-match suggestions for this week are below. You can also find them in this downloadable & printable PDF. Along with the recipes the PDF features a shopping list. I hope this helps you to have a healthy and confident week!
Sweet Potato Falafel | Vegan Meal Prep No. 004
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Recipe can be doubled 
Author: Jenné
Serves: 4
Ingredients
- 1 medium sweet potato, baked or steamed in the skin (about 1 cup)
- 14 oz can chickpeas, rinsed (about 1 ½ cups)
- ¼ tsp cayenne pepper
- ½ cup fresh parsley, minced
- 1 clove garlic, minced
- 1 tbsp ground cumin
- 2 tsp ground coriander (optional if you have it)
- 1 tsp sea salt
- ½ tsp freshly ground black pepper
Instructions
- Preheat oven to 350° and line a baking sheet with parchment paper.
- Place all of the ingredients into a food processor, and pulse until they are combined. Be careful not to over blend or puree. The ingredients should hold together, but maintain their texture.
- Use a cookie scoop (about 2 tbsp) to scoop falafel balls and place directly onto the baking sheet.
- Bake for 35 minutes or until crisping on the top.
- Allow to cool for at least 10 minutes before serving.
Tempeh Tikka Masala | Vegan Meal Prep No. 004
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This is a little different from the one I posted on my blog before. The difference: I added red beans. You could also skip the beans and do 2 packages of tempeh rather than 1. I just thought it needed a little more bulk
Author: Jenné
Serves: 4
Ingredients
- 1 head cauliflower, cored and chopped
- 1 large sweet potato, cubed
- 3 tbsp oil
- 1 tsp turmeric powder
- 1 tsp smoked paprika
- 1 tsp ground coriander
- 1 ½ tsp garam masala
- 6 cloves of garlic, minced
- 1 inch fresh ginger, minced
- ½ yellow onion, diced
- 1 red bell pepper, diced
- 1 28 oz can of diced tomatoes
- ¼ cup coconut milk or coconut cream
- 1 cup non-dairy yogurt, plain & unsweetened
- 1 package tempeh, cubed
- 1 can of red kidney beans, drained & rinsed
- 1 tsp salt
- ⅓ - ½ tsp cayenne pepper
- Cilantro
Instructions
- Preheat oven to 375°, and line a baking sheet with a silicone mat or parchment paper.
- Toss the cauliflower with 1 tablespoon of grapeseed oil, and spread evenly over the baking sheet.
- Do the same with the sweet potato on a separate baking sheet.
- Sprinkle on some salt.
- Roast for 35-45 minutes, until vegetables are tender.
Instant Pot Instructions
- Turn the Instant Pot onto sauté and add 1 tablespoon of oil to the pot.
- Once warm add the turmeric, paprika, coriander, and garam masala and toast for 15 seconds.
- Then add the garlic and ginger and stir well to sauté for another 15-30 seconds.
- Add the onion and pepper, and continue to sauté until onions soften.
- Add diced tomatoes, coconut milk or cream, non-dairy yogurt, tempeh, beans and salt.
- Cancel the sauté setting, place the lid on the Instant Pot, and set it to pressure cook for 12 minutes.
- Allow it to natural steam release for at least 10 minutes.
- Release any remaining steam, and remove the lid.
- Add the roasted vegetables, and stir. Season to taste with more salt if needed.
- Serve over rice with cilantro and an extra drizzle of non-dairy yogurt.
Stovetop Instructions
- Warm 1 tbsp grapeseed oil in a large pot over medium heat. Add the spices to toast for 15 seconds. Then add the garlic and ginger and stir well to sauté for another 15-30 seconds.
- Add the onion and pepper, and continue to sauté until onions soften.
- Add diced tomatoes, coconut cream, non-dairy yogurt, tempeh, beans, and salt.
- Bring to a low simmer, then place a lid over the pot and cook for 40 minutes.
- Add the roasted vegetables, and stir. Season to taste with more salt if needed.
Spicy Cucumber Avocado Salad | Vegan Meal Prep No. 004
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Author: Jenné
Serves: 4
Ingredients
- 2 large cucumbers, peeled and seeds removed, and diced into ¾ centimeter thick cubes
- 1 ripe avocado, flesh diced like the cucumber
- ¼ cup red onion or shallot, minced
- ¼ cup fresh dill, chopped
- ½ tbsp apple cider vinegar (plus a splash for good measure)
- 1 tbsp lemon juice
- ¾ tsp sea salt
- ¼ -1/2 tsp cayenne pepper
Instructions
- Place all of the ingredients into a large mixing bowl, and stir well to combine with a large spoon.
- Season to taste with a dash more sea salt, vinegar, or lemon juice if necessary.
Roasted Green Vegetables | Vegan Meal Prep No. 004
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Author: Jenné
Serves: 4
Ingredients
- 3 broccoli crowns, chopped
- 4 cups brussels sprouts, diced
- 1 large zucchini, sliced
- 2-3 cups mushrooms, sliced
- 2-3 tablespoons oil
- ½-1 tsp sea salt
- 2 tsp fresh black pepper
Instructions
- Preheat oven to 375°.
- Place the vegetables into a large mixing bowl.
- Toss with oil, salt, and pepper.
- Spread evenly on a baking sheet, and bake for 30 minutes.
Quinoa & Brown Rice | Vegan Meal Prep No. 004
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Author: Jenné
Serves: 4-6
Ingredients
- 1 cup quinoa
- 1 cup brown rice
- ½ tsp salt
- 1 tsp oil
Instructions
- Turn the Instant Pot on to the sauté setting and toast the quinoa for about 3 minutes, or until you smell it toasting.
- Add the other ingredients and stir.
- Seal the Instant Pot, and pressure cook for 24 minutes. Let it natural release for 10 minutes then quick release.
Creamy Tahini Dressing | Vegan Meal Prep No. 004
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Author: Jenné
Serves: 4
Ingredients
- ¼ cup tahini
- 2 tablespoons freshly squeezed lemon
- 1 small garlic clove, minced
- ½ teaspoon sea salt
- ½ cup water
Instructions
- Place ingredients in a bowl and stir to combine. Or place ingredients into a jar with a lid, and shake until creamy.
Buddha Bowl
- Sweet Potato Falafel, Cucumber Avocado Salad, brown rice, arugula or other lettuce (tossed with dressing), topped with tahini dressing (recipe with salad dressings above) and served with pita
- Tempeh Tikka Masala, brown rice, kale (massaged with dressing)
Salad
- Sweet Potato Falafel, Cucumber Avocado Salad, kale (massaged with tahini dressing), topped with pumpkin seeds and a drizzle of tahini dressing
- Roasted Green Vegetables, arugula or other lettuce (tossed with dressing), black beans, topped with toasted walnuts.
Tacos or Wraps
- Tempeh Tikka Masala tacos with guacamole or sliced avocado. Topped with fresh cilantro.
- Roasted Green Vegetable tacos with beans, guacamole, and salsa
Sweet Potato Falafel wrapped in a collard leaf also stuffed with cucumber avocado salad, brown rice & quinoa, and sliced tomato
The post Weekly Vegan Meal Prep No. 004 appeared first on Sweet Potato Soul by Jenné Claiborne.
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