Meal Prep Series: Vegetarian Edition
MEAL PREP SERIES: VEGETARIAN EDITION
Welcome to our meal planning series, where we prep ahead similar ingredients to use in completely different meals throughout the week. This one is a vegetarian edition, and all you’re gonna do is roast some sweet potato, cauliflower, chickpeas, and prep 2 dressings you’ll use in different ways. I also added a frittata recipe you can prep ahead because making breakfast on weekdays is just not something I have time for.
By taking similar ingredients and using them in different ways, we reduce waste while also ensuring you’re not eating the same thing everyday, because really who wants to do that!
Vegetarian Meals:
Kale Soyrizo Frittata
Soyrizo, Sweet Potato, Cauliflower Tacos
Kale Salad with Crispy Chickpeas
Roasted Veggie Pita Wrap
The prep list may look long, but for most of it, your oven or blender is going to do all the work. For the sheet pan veggies and the dressings, each one only takes 5 minutes of prep, so it’s mostly hands off time! You can make the frittata while the veggies are roasting, so in total all prep will take 1-1.5 hours (again, mostly hands off time)!
(Each Meal Makes 1-2 servings, with the exception of the frittata that makes about 4 servings)
Grocery List:
1 large sweet potato
1 head cauliflower
1 lb soyrizo
8 eggs
½ cup unsweetened dairy free creamer, oat milk, or half & half
6 cups shredded kale
4 corn or flour tortillas
2 pita or flatbreads
¼ cup olive oil + 1 tsp
1 tsp chili powder
1 ½ tsp smoked paprika
2 tsps garlic powder
1 ¼ tsp ground cumin
¼ cup tahini
1 garlic clove
1 lemon
1 avocado
1 small roma tomato
½ cup cilantro
Juice from 1 lime
¼ cup cashews
2 slices jalapeno (optional)
Prep Ahead Overview:
Roast the sweet potato
Roast the cauliflower
Roast the chickpeas
Prep your kale (or buy preshredded kale)
Make the tahini dressing
Make the kale soyrizo frittata
Make the cilantro lime dressing
Prep Ahead Instructions:
Preheat the oven to 425 degrees.
Cut the sweet potato into 1” cubes and toss with 1 tbsp olive oil, ½ tsp smoked paprika, ½ tsp garlic powder, ½ tsp chili powder, ¼ tsp ground cumin, and ½ tsp salt. Spread out onto a baking sheet and bake at 425 degrees for 15-20 minutes or until tender.
Toss the cauliflower florets with 1 tbsp olive oil, ½ tsp smoked paprika, ½ tsp chili powder, ½ tsp cumin, ½ tsp garlic powder, and ½ tsp salt. Spread out onto a baking sheet and bake at 425 degrees for 15-20 minutes or until crisp and tender.
Rinse and drain the chickpeas, then transfer to a baking sheet with 2 tbsps olive oil, ½ tsp cumin, ½ tsp smoked paprika, ¼ tsp garlic powder, and ¼ tsp salt. Roast at 425 degrees for 15-20 minutes or until crispy on the outside, yet tender on the inside.
If you did not buy preshredded kale, prep your kale by removing the stem and chopping. Add to a plastic bag with a paper towel and store in the fridge until ready to use.
Make the tahini dressing by adding ¼ cup tahini, 1 grated garlic clove, and the juice from 1 small lemon to a jar and shake until combined. Add salt to taste and water to thin until desired consistency is reached. Store in an air tight jar in the fridge until ready to use.
Make the cilantro lime dressing by soaking ¼ cup cashews in boiling water to cover for 10 minutes. Drain and add to a blender with ½ an avocado, ½ cup cilantro, the juice from 1 lime, ¼ cup water, ½ tsp salt, ½ tsp garlic powder, and 2 slices jalapeno. Blend until smooth and keep in the fridge for 3-4 days.
Make the kale soyrizo frittata (recipe below)
RECIPE #1: KALE SOYRIZO FRITTATA
Frittatas are a go to for meal prep because they’re super easy to make and a great vehicle to add in whatever veggies you wish! A great breakfast, but also doubles as a great lunch or dinner with a side salad!
Ingredients:
8 eggs
½ cup unsweetened dairy free creamer, oat milk, or half & half
½ lb soyrizo
2 cups shredded kale
½ tsp salt
¼ tsp garlic powder
¼ tsp fresh cracked black pepper
Avocado oil spray
Directions:
Preheat the oven to 400 degrees.
In a bowl, whisk together the eggs, non-dairy creamer, salt and pepper.
Heat a 10” cast iron skillet on medium heat and spray with oil. Add in the soyrizo and break up with a wooden spoon.
Once slightly charred, add in the kale and garlic powder and cook, stirring until kale has wilted.
Add in the egg mixture, gently shake the pan to distribute, then transfer to the oven and bake for 12-15 minutes or until a knife inserted comes out clean.
Let cool for 5 minutes before serving. Serve on it’s own or with the cilantro lime dressing!
RECIPE #2: SOYRIZO, SWEET POTATO, & CAULIFLOWER TACOS:
Y’all already know by now I love anything in taco form, so it’s a great way for me to get in some extra veg. Since the sweet potato, cauliflower, and sauce is already prepped, this literally takes 5 minutes to make and is so good!
Ingredients:
½ lb soyrizo
½ the roasted sweet potato
½ the roasted cauliflower
4 corn or flour tortillas
1 tbsp olive oil
Cilantro Lime Dressing for serving
Directions:
Sauté soyrizo in olive oil on medium high heat until slightly charred, then add in the roasted cauliflower and roasted sweet potato and sauté until heated through.
Toast your tortillas until slightly charred. Add the soyrizo filling to the tortillas and top with the cilantro dressing. Enjoy!
RECIPE #3: KALE SALAD w/ CRISPY CHICKPEAS
My love for kale salads is like my love for Schmidt in New Girl - very hesitant and first but now I just can’t get enough. The spiced and crispy chickpeas and the creamy tahini dressing just round out a really good kale salad I can’t seem to get enough of!
Ingredients:
4 cups shredded kale
1 cup roasted chickpeas
Half of the tahini dressing
1 tsp olive oil
1 tsp lemon juice
½ avocado, cut into cubes
Salt to taste
Directions:
Add shredded kale to a bowl with olive oil, lemon juice, and a pinch of salt. Massage with your hands until softened.
Top with roasted chickpeas, avocado, and tahini dressing and enjoy!
RECIPE #4: VEGETARIAN PITA WRAP
The biggest key to not getting bored with meal prep is to switch up the flavorings. Inspired by my vegetarian shawarma bowls, this uses everything you’ve already made in the week but turns it into a completely different meal - less work, less waste, double win!
Ingredients:
Remaining roasted chickpeas
Remaining roasted cauliflower
Remaining roasted sweet potato
Remaining tahini dressing
1 small roma tomato, sliced
Lettuce or remaining kale (optional)
Pita or flatbread
Directions:
Reheat the chickpeas, cauliflower, and sweet potato and toast your pita or flatbread.
Add the veggies to the pita or flatbread with the sliced tomato. Drizzle over tahini dressing and serve!