01/12/2025Main courses - Bowls and salads - Tofu, legumes and seitan
Meal prep - 5 winter dishes in 1 hour
Servings
2
Ingredients
Cups
- -butternut squash 1
- -leek 2
- -firm tofu 900 (g)
- -cooked chickpeas 260 (g)
- -orzo 300 (g)
- -basmati rice 180 (g)
- -neutral oil 3 (tbsp)
- -toasted sesame oil 2 (tbsp)
- -soy sauce or tamari 4 (tbsp)
- -apple cider vinegar 2 (tbsp)
- -nutritional yeast 10 (g)
- -soy cream 125 (mL)
- -salt
- -paprika 1 (tsp)
Tahini sauce
- -tahini 65 (mL)
- -olive oil 65 (mL)
- -lemon 0.5
- -soy sauce or tamari 2 (tbsp)
- -water 125 (mL)
To add to your meals
- -mixed salad greens 120 (g)
- -small tacos tortillas 6
- -cooked corn 100 (g)
- -coconut milk 250 (mL)
- -curry 1 (tsp)
- -vegetable broth 750 (mL)
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Steps
- Preheat the oven to 205°C (400°F). Peel the squash and cut it into cubes.
- Tear the tofu into chunks in a bowl. Add toasted sesame oil, soy sauce, vinegar, and nutritional yeast. Mix well.
- On a baking sheet lined with parchment paper, arrange the squash cubes on one side, the tofu chunks on another, and the chickpeas on a third. Drizzle the squash and chickpeas with a bit of oil and sprinkle with salt. Add paprika to the chickpeas. Bake for 35 minutes.
- Thinly slice the leeks. In a saucepan, heat a drizzle of neutral oil and cook the leeks with a splash of water (125 mL, 1/2 cup). Let them cook over medium heat for about 20 minutes until they are soft and tender. Remove from heat and stir in the cream. Season with salt and pepper.
- Cook the rice and orzo separately in boiling water.
- Prepare the sauce: mix all the ingredients together in a jar.
- Store all the components in separate containers OR assemble your meal boxes however you like. Here are my 5 meals using this meal prep: (Of course, you can simplify by alternating Monday and Tuesday’s meals throughout the week.)
- Monday: Bowl with chicken-style tofu, roasted squash, rice, mixed greens, and tahini sauce.
- Tuesday: Bowl with orzo, leek fondue, roasted chickpeas, and tahini sauce.
- Wednesday: Tacos with chicken-style tofu, mixed greens, corn, and tahini sauce.
- Thursday: Chicken-style tofu in coconut curry sauce (reheat in a saucepan with coconut milk, curry powder, salt, and pepper), served with orzo and either roasted squash OR leek fondue.
- Friday: Hearty soup with the leftovers (heat roasted chickpeas, leeks, orzo or rice in a saucepan with vegetable broth and soy cream).
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Meal prep - 5 winter dishes in 1 hour
For: 2 pers.Difficulty: EasyPreparation: 25 minCooking: 35 min
Ingredients
- -butternut squash 1
- -leek 2
- -firm tofu 900 (g)
- -cooked chickpeas 260 (g)
- -orzo 300 (g)
- -basmati rice 180 (g)
- -neutral oil 3 (tbsp)
- -toasted sesame oil 2 (tbsp)
- -soy sauce or tamari 4 (tbsp)
- -apple cider vinegar 2 (tbsp)
- -nutritional yeast 10 (g)
- -soy cream 125 (mL)
- -salt
- -paprika 1 (tsp)
Tahini sauce
- -tahini 65 (mL)
- -olive oil 65 (mL)
- -lemon 0.5
- -soy sauce or tamari 2 (tbsp)
- -water 125 (mL)
To add to your meals
- -mixed salad greens 120 (g)
- -small tacos tortillas 6
- -cooked corn 100 (g)
- -coconut milk 250 (mL)
- -curry 1 (tsp)
- -vegetable broth 750 (mL)
Steps
Steps
- Preheat the oven to 205°C (400°F). Peel the squash and cut it into cubes.
- Tear the tofu into chunks in a bowl. Add toasted sesame oil, soy sauce, vinegar, and nutritional yeast. Mix well.
- On a baking sheet lined with parchment paper, arrange the squash cubes on one side, the tofu chunks on another, and the chickpeas on a third. Drizzle the squash and chickpeas with a bit of oil and sprinkle with salt. Add paprika to the chickpeas. Bake for 35 minutes.
- Thinly slice the leeks. In a saucepan, heat a drizzle of neutral oil and cook the leeks with a splash of water (125 mL, 1/2 cup). Let them cook over medium heat for about 20 minutes until they are soft and tender. Remove from heat and stir in the cream. Season with salt and pepper.
- Cook the rice and orzo separately in boiling water.
- Prepare the sauce: mix all the ingredients together in a jar.
- Store all the components in separate containers OR assemble your meal boxes however you like. Here are my 5 meals using this meal prep: (Of course, you can simplify by alternating Monday and Tuesday’s meals throughout the week.)
- Monday: Bowl with chicken-style tofu, roasted squash, rice, mixed greens, and tahini sauce.
- Tuesday: Bowl with orzo, leek fondue, roasted chickpeas, and tahini sauce.
- Wednesday: Tacos with chicken-style tofu, mixed greens, corn, and tahini sauce.
- Thursday: Chicken-style tofu in coconut curry sauce (reheat in a saucepan with coconut milk, curry powder, salt, and pepper), served with orzo and either roasted squash OR leek fondue.
- Friday: Hearty soup with the leftovers (heat roasted chickpeas, leeks, orzo or rice in a saucepan with vegetable broth and soy cream).