Stephanie Morgyn

Hi friends! Hope you’re all staying safe and healthy. Can you believe we’re just over half way through the year already?? Seriously mind blowing. Back in January, I made a commitment to myself that this year was going to the best year of my life so far. While there have obviously been some major setbacks due to an unexpected global pandemic (among other things) I am still working hard to make that goal a reality.

If you follow me on social media, you might know that I have made the decision to go back to school! Starting in this month, I am taking classes at the Institute of Integrative Nutrition to get my health coaching certification! I love nutrition and am especially passionate about veganism and helping people transition to a plant-based lifestyle. This is such an exciting jump for me, and I can’t wait share this next step in my wellness journey with you all. I will be sharing updates throughout the program and plan to make a ton of new content about my experience there, what I’ve learned, etc. Keep an eye out for all that – coming soon!

I am also excited to start sharing more recipes and vegan food-based content on my blog. I have been vegan now for several years and I’ve had a lot of time to practice meal prepping and making delicious vegan meals. Meal prepping is an amazing opportunity to plan your weekly meals in advance and keep yourself on track with your goals. When I don’t plan my meals, I tend to reach for the most convenient things which aren’t usually the healthiest options. Especially for times when you’re in a rush, having pre-made meals can make a huge difference in your meal choices (and your wallet will appreciate it too!)  

That being said, it’s not always easy to do. I love having meal prep recipes that are made from everyday kitchen staples and aren’t too difficult or time consuming to make. It also helps take the guess work out of what we need to buy on our next grocery store run! Today I’m sharing several EASY plant-based meal prep ideas that are minimal ingredient and are super yummy. These are great to store in your fridge for the upcoming week, or even to serve as a family meal.

Here are my 5 easy plant-based meal prep ideas:

Stephanie Morgyn

1. QUINOA TABBOULEH SALAD

Prep Time: 10 Minutes

Cook Time: 15 Minutes

Servings: 4

INGREDIENTS

  • 1 cup quinoa
  • 2 medium tomatoes, finely diced
  • 1 small cucumber, finely diced
  • 1 bell pepper, finely diced
  • 1 red onion, finely diced
  • ⅔ cup parsley, chopped
  • Juice of 2 limes
  • 2 tbsp. olive oil
  • 1 tbsp. balsamic vinegar

INSTRUCTIONS

  • Cook the quinoa according to instructions on the packaging. Once cooked, place in a large salad bowl.
  • Finely dice the vegetables and chop the fresh herbs, then add to the salad bowl.
  • Squeeze in the lime juice, drizzle with olive oil & balsamic and season to taste with salt and pepper. Mix everything well until combined.
  • Store covered and refrigerated for up to 3 days.
Stephanie Morgyn
Stephanie Morgyn

2. VEGAN BURRITO BOWL

Prep Time: 10 Minutes

Cook Time: 20 Minutes

Servings: 4

INGREDIENTS

  • 1 cup brown rice
  • 1 large tomato
  • 1 yellow onion
  • 2 bell peppers (any color)
  • 1 can black beans
  • 1 can of corn
  • 1 avocado
  • 1 lime
  • Olive oil 
  • Salsa

INSTRUCTIONS

  • Cook the rice according to instructions on the packaging
  • While the rice is cooking, cut the bell peppers, tomato, and onion into small pieces & place in a pan
  • Add a light drizzle of olive oil and 2 tablespoons of salsa. Cook on medium heat until slightly charred
  • Add the corn and black beans to two separate pots and cook on low until thoroughly warmed
  • Once everything is cooked, combine rice, vegetables, corn and black beans to a bowl. Mix everything well until combined.
  • Squeeze in lime juice and serve with salsa.
  • Store covered and refrigerated for up to 3 days.
Stephanie Morgyn

3. VEGGIE TRAY BAKE

Prep Time: 10 Minutes

Cook Time: 35 Minutes

Servings: 4

INGREDIENTS

  • 1 onion, sliced
  • 1 zucchini, sliced
  • 1 red bell pepper, sliced
  • 5 small red potatoes, sliced
  • 1 can chickpeas, drained
  • 1 tbsp. olive oil
  • 1 tbsp. balsamic vinegar
  • Handful coriander, chopped (Optional) 

INSTRUCTIONS

  • Preheat oven to (375F)
  • Place the chopped vegetables and chickpeas in a baking tray, drizzle with olive oil and balsamic. Season with salt and pepper. Mix well and cook in the oven for 35 minutes or until vegetables are thoroughly cooked.
  • Once veggies are cooked, season to taste and serve with fresh coriander.
  • Store covered and refrigerated for up to 3 days.

4. QUICK PASTA SALAD

Prep Time: 10 Minutes

Cook Time: 20 Minutes

Servings: 4

INGREDIENTS

  • 3 cups of rotini pasta, uncooked
  • 1 can of olives, drained
  • 1 red onion
  • 1 cup cherry tomatoes
  • 1 cucumber
  • 1 red bell pepper
  • 1 head of broccoli
  • 1 tbsp. balsamic vinegar
  • 1 tbsp. olive oil

INSTRUCTIONS

  • Cook the pasta according to instructions on the packaging.
  • Trim broccoli heads. Bring water to a boil in a large pot and cook broccoli for 8 minutes or until thoroughly cooked.
  • While pasta & broccoli are cooking, chop cucumber, tomatoes, onion and bell pepper. Drain olives and add everything to a large bowl.
  • Once pasta & broccoli are cooked, rinse with water to cool and add to bowl. Drizzle with vinegar and oil & balsamic —season to taste with salt and pepper and mix until well combined, before serving.
  • Store covered and refrigerated for up to 3 days.

5. SPICY CAULIFLOWER & CHICKPEA RICE BOWL

Prep Time: 10 Minutes

Cook Time: 25 Minutes

Servings: 4

INGREDIENTS

  • 1 medium cauliflower, broken into florets
  • 14 oz. (400g) can chickpeas, drained
  • 1 tbsp. olive oil
  • 3 cups cooked rice

For the sauce:

  • 2 tbsp. sriracha
  • 2 tbsp. tamari
  • 1 tbsp. maple syrup
  • 2 tsp. apple cider vinegar
  • 2 tsp. fresh ginger, minced
  • 2 cloves garlic, minced
  • 1 tsp. sesame oil
  • 2 green onions, chopped
  • ¼ cup peanuts, chopped

INSTRUCTIONS

  • Preheat oven to 230°C (450°F) and prepare a baking dish or tray.
  • Break the cauliflower into bite-size florets and place them on the tray along with drained chickpeas. Drizzle with olive oil and season to taste with sea salt and pepper—bake in the oven for 20 minutes.
  • In the meantime, prepare the sauce by mixing all the sauce ingredients in a small bowl.
  • Once cauliflower and chickpeas are roasted, remove from oven and mix with the earlier prepared sauce.
  • Increase the oven temperature to broil, return the tray into the oven and cook for about another 5 minutes.
  • Remove from the oven divide between bowls and serve with a portion of rice.
Stephanie Morgyn
Stephanie Morgyn

Hope you enjoy these vegan recipes! Let me know how you like them and be sure to tag me in your creations on social media!

Photos by Shanti Knight

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