Meal Prep with Me ★ Easy, Healthy and Balanced Vegan Meals ★ Low/Zero Waste
Recipes are below 👇🏼
Welcome to this week’s meal prep with me video! I decided to film the process of batch cooking a few meals. The food I shared in this video will be enough for about 2-3 days.
I hope you enjoyed watching it!
Hugs,
Silke
RECIPES
⭐︎PUMPKIN SOUP⭐︎
Ingredients:
– 1 small pumpkin
– 1 cup Swede
– 1 carrot
– 1 onion
– 3 cloves of garlic
– 1/2 of a cherry bomb pepper or 1 tsp chilly powder
– 1 tbsp coconut oil
– 1 package coconut cream or skim the top off a can of coconut milk (the solid part)
– SPICES: 2 tbsp veggie stock, 1 tsp turmeric powder, 1/2 tsp cumin powder, 1/8 tsp black pepper, Salt to taste
Directions:
1. Add 1 small tbsp of coconut oil to a pan and wait until the oil heats up. Then add your chopped onion and garlic.
2. Add all your spices once the onion starts becoming translucent, cook for 1 minute
3. Then add your veggies along with enough water to barely cover them (you don’t want to use too much water)
4. Once the veggies are soft, add the coconut cream, stir and leave to cook for another minute
5. Transfer everything to a blender and blend, OR use a hand-blender in your pan
⭐︎GARLICY RICE⭐︎
Ingredients:
– 1 cup rice
– 2 cups water
– 2 small garlic cloves
– 1 tbsp olive oil
Directions:
1. Add 1 tbsp olive oil to a pan, wait until hot and then add your minced garlic
2. Once the garlic becomes fragrant (after 1-2min) add your rice and stir it in with the garlic. Leave for a minute.
3. Add the water, put a lid on the pan and wait until all the water has been absorbed
4. Your rice is ready!
⭐︎FRESH CHICKPEA SALAD⭐︎
Ingredients:
– 1 can of chickpeas, drained and rinsed
– 3/4 cup grated zucchini
– 1 big carrot, grated
– 1/4 of a white onion, chopped finely
– DRESSING: juice of 1 lemon, dash of salt, 1 tsp herbs de Provence, 1 tbsp olive oil, 1/4 tsp ginger powder, black pepper to taste
Directions:
1. Combine all ingredients into a bowl (if you want to serve it immediately or a tupperware for later)
⭐︎RAW GREEN SOUP⭐︎
Ingredients:
– 2 small stalks of celery
– 3 cups kale
– 1 cup zucchini
– 1 medjool date
– 2 tbsp freshly cut onion pieces
– 1 small garlic clove
– 1/4 of a cherry bomb pepper (or 1/4 tsp chilly powder)
– 1-2 tbsp apple cider vinegar (depending on how sour you want it to taste)
– Dash of salt
– 1/2 tbsp herbs de Provence
– 1 can of coconut water (or 1 cup)
– 1/2 avocado
Directions:
1. blend all ingredients except for the avocado
2. Once everything is well-blended, add the avocado and blend for another 20 seconds
⭐︎BEAN, MUSHROOM & KALE SALAD⭐︎
Ingredients:
– 10 mushrooms, sliced
– 1 can butter beans, drained and rinsed
– 3 big leaves of kale, sliced
– 1/2 onion, diced
– 2 garlic cloves, minced
– 1 tbsp olive oil
– DRESSING: 1/4 cup tahini, 1 tbsp maple syrup, 1 tbsp apple cider vinegar, 1 tbsp yellow mustard, 1 tbsp soy sauce
Directions:
1. Add olive oil to a pan, once hot add the onion and garlic
2. Once the onion is translucent, add the mushrooms, reduce heat to medium and add a lid to the pan. Let it sit until the mushrooms have shrunken and re-absorbed their moisture
3. Chop the kale really finely, add to your bowl (or Tupperware) and massage with a small amount of olive oil to soften the kale
4. Add butter beans to your bowl and mix in with kale
5. Mix the dressing ingredients in a separate cup and once well combined, add to beans and kale
6. Once mushrooms are done, add to your bowl and mix everything in well.
⌜ E-books ⌝
✘ the PLANTBASED STARTER KIT:
✘ the MINI SELF-LOVE BIBLE (free):
✘ the MINI GUIDE TO MASTERING HEADSTAND (free):
✘ the MINI GUIDE TO MASTERING WHEEL POSE (free)
⌜ Discount Codes ⌝
ORGANIC BASICS:
❁ use code SILKEOBC3 for 10% off
FROM THE RESERVE (my fav superfood powders)
❁ use code SUPERSILKE for 15% off
TEEKI:
❁ follow the link for 10% off
WOLVEN THREADS:
❁ use code ‘silke20’ for 20% off
⌜ Music ⌝
by Epidemic Sounds
⌜ Contact ⌝
✘ W E B S I T E: silkedewulf.com
✘ I N S T A G R A M: @the_plantbased_yogateacher
⌜ Equipment used ⌝
✘ C A M E R A: Canon T5i (700D)
✘ L E N S:
Regular shots: EF-S 18-55MM F/3.5-5.6 IS STM (kit lens canon t5i)
Wide Angle: EF-S 10-18MM F/4.5-5.6 IS STM
✘ T R I P O D: Amazon Basics 60-inch lightweight tripod