EASY VEGAN MEAL PREP RECIPES ‣‣ gluten-free & healthy too!

(upbeat music) – Hi, friends, welcome
back to another video. This is the first video that I am filming in the new apartment, so if it’s a little echoey, (laughs) it’s probably why because we
don’t have a ton of furniture. We don’t have curtains up. Everything like that. But I wanted to make
this video for you guys and we are doing another meal prep video. So essentially, if you’ve
never seen these videos before, I’m sharing three different recipes. All of which are great for meal prep and can be used throughout the week, so I’ll give you a breakfast recipe and then a dinner and lunch recipe. And the dinner and lunch recipes
can always be interchanged and all of these things
that you can make ahead and you can pop them in the fridge. They should last all week long. You can also freeze them, and they’re all really delicious. So as always, the recipes
are up on the blog for you. I’ve linked those down
in the description box. And one of the things that I tried to do with this video
specifically is make things that you could either cook
at the same time in the oven, so you’ll see that we
have two quinoa bakes, and then the other thing that we can do is we’re making a soup in the instant pot and that cooks pretty quickly, too. So I hope that these
recipes don’t take that long for you to prep and make. So the goal was that this would be kind of a condensed meal prep version, but I’m really interested
to hear what you think, so let me know as you go
if you have any questions or anything like that
down in the comment box. And as always, before we dive in, I would love to encourage you to subscribe if you are not yet part of our community. You can type the red button
that is right below this video. It says subscribe. That will subscribe you, and
that’s all you’ve gotta do. Otherwise, let’s go ahead and dive in. All right, so we’re gonna start with the quinoa breakfast bake and we’re gonna start by
chopping up two apples. So I just peeled them and then I just chopped
them into little chunks and then we’re gonna add our
quinoa, uncooked white quinoa, into our casserole dish. Then you can add in your apples, as well as your cinnamon, and you’ll just give that a quick stir. You wanna make sure that
all of these ingredients are kind of combined. You don’t want big pockets
of uncooked quinoa. So you just wanna stir it all together to make sure it’s evenly combined, and then you’ll add in your liquid, which is a blend of almond milk. As well as a flaxseed,
egg, some applesauce and some maple syrup. And you can also add in some vanilla extract if you wanted. That would be really good. And again, give it a stir
until everything is combined and again, you wanna look
for not big pockets of quinoa because that will get dry
and won’t cook properly. Once you have everything stirred together, you can just pop it in the
oven and you’ll cook it up until the quinoa looks mostly cooked and the water has mostly been absorbed. You can let it cool a little bit. You can store it in the
fridge just in this pan. You can divide it between
different containers. That’s up to you, but
in terms of serving it, I like to serve it warm and I like to top it with a
little bit of something creamy, so I’m doing some coconut yogurt here. It’s also really good with
just a drizzle of almond milk. And then I also like to
do something crunchy, so I’m gonna do some fresh apples, as well as some sliced almonds. And then I finish it off
with a little bit of honey, but if you are not eating
honey or you don’t eat honey, you can do a drizzle of maple syrup, agave, brown rice syrup,
date syrup, et cetera. Oh, and then of course I finish it off with a little bit of coconut, ’cause it looks pretty and it tastes good. So that’s it for this breakfast. You could definitely
eat this for five days and it would stay good in the fridge and it tastes delicious as well. Next, we’re gonna make the wild rice soup and we are going to use our instant pots, so we’re gonna turn our instant
pot on to the saute setting and then we’ll add in our olive oil. Once that’s hot, we
will add in our onions, carrots, celery and garlic and you’re gonna saute this
until they start to soften. It takes about three to four minutes. Once they’ve softened, you can season it with salt and pepper and then we will add in our wild rice. I chose a wild rice blend, but you could use just regular wild rice, like simple, plain wild rice
or you could use this blend. Both of them should be
pretty easy to find. Give that a quick stir and then
we will add in our liquids. So we are gonna use a
blend of vegetable broth, as well as coconut milk, and I’m gonna add a whole carton, so four cups of vegetable broth. And then I’m also gonna
use full-fat coconut milk. I definitely recommend
full-fat for this recipe. It adds a lot more flavor and it makes it really nice and creamy, so go for full-fat coconut milk. And then for our spices, we are gonna just do a
blend of some dried spices. You really could do any kind
of spice blend that you want. I just used what we had at our air B&B when I filmed this recipe video. So that was a mixture of dried thyme, dried basil and bay leaves. So use that blend or you can
use another dried spice blend. Give that a stir until it’s combined and then we’ll pop the
lid on our instant pot. Make sure that it is set to sealed and we’ll set it to high pressure and cook it for 48 minutes. Once it’s hit the 40-minute mark, let it naturally release the
pressure for about 15 minutes and then you can open the valve and let it release the rest of the way. Then you can just remove the lid, give it a stir, take out the bay leaves. And what we’re actually gonna do is thicken it even a little bit more, so I use a little measuring
cup and I dip it into the soup and I try to get just the broth. And then I will add into that, directly into that measuring cup, I’ll add the arrowroot starch. You could also do tapioca,
corn starch, et cetera. And you’ll just give it a
quick stir with a whisk, so whisk it all together and
that is forming a slurry. So this is gonna help
thicken the soup a little bit and make it that dense creaminess that you get from wild rice soup. Once you have that slurry, you
can just pour that directly back into the pot and
stir it all together. And our last finishing touch is to add a little bit of lemon juice. I love adding lemon
juice at the end of soups ’cause it really brightens things. It makes it much more flavorful and it just gives it a
nice little flavor lift. So I definitely recommend that. And then you can serve it up. If you want to use protein in this recipe, you can add chickpeas, you can add tofu, you can add chicken. You could also add spinach or kale if you wanted to add in some greens. It’s pretty customizable. Again, it’s a soup, so it freezes well. It keeps well in the fridge and it should be good all week long. Last but not least, we
are making our spinach and artichoke quinoa casserole. We’re gonna start with the sauce, so we’re adding some soaked
cashews into our blender, along with half of an
onion, a clove of garlic, some dried Italian
seasoning blend, tamari, the juice of one lemon and some water. And you’ll pop the lid on your blender, put the blender on its
base and blend this up until it is smooth and creamy and this is going to be our
quote unquote cream sauce for this casserole. So set that aside once it’s
blended and you can add the rest of the casserole
ingredients into the dish. So we’re gonna start with white quinoa. We’re also gonna add in our chickpeas which have been drained and rinsed, as well as our artichoke hearts, our sauteed spinach and a
1/2 cup of vegan Parmesan or regular Parmesan if you eat dairy or just shredded vegan cheese. Just like the quinoa bake, we are going to stir this together to get those ingredients as
well combined as you can. This dish was a little small, but just stir it together. And then we will add in our liquids, so add in that cheese
sauce, that cream sauce, and then we’ll also add in some water. And I’m realizing now you
could’ve just added the water into the cream sauce, so if
you wanna do that that’s fine. And then again, use a spoon or something to stir this all together
to get everything evenly incorporated throughout the dish. And then we will bake this
up just like the last one until it is bubbly and
the quinoa has been cooked and most of the liquid has been absorbed, and then you can just serve
it up whenever you’re ready. So for this one, I would
definitely recommend topping it with some fresh herbs and
maybe a drizzle of tahini, but it’s pretty flavorful on it’s own. I think that it’s delicious just as is. And just like the other
ones, this will freeze well. You could keep this in the
fridge for four to five days. And if you wanted to do
something other than chickpeas, you could absolutely do that as well. You could do tofu, chicken, et cetera. So another protein-flexible option. And there you have it my friends. I hope you enjoyed our meal prep video. As you can see, all of
these recipes are vegan. They are gluten-free. And I also wanted to make
them protein-flexible so you can swap your proteins
in and out if you want to, whether it’s using beans, tofu, or if you have meat eaters in your house using chicken or something like that. So if you have any questions
about the recipes as we go or as you go while you’re making them, you can come back to this video and drop them down in the comments. Or if you want to ask a
specific recipe question, I recommend actually asking
them on the post itself because then I can track
exactly where you’re asking the question and make sure
that I’m asking it correctly. So those are all linked
down in the description box for you guys if you do wanna make them. And I also want to just share that if you are not a quinoa fan and you want to not have baked quinoa for breakfast and for
lunch/dinner, I totally get it. You can swap your grains in and out, so you could use brown rice
maybe in the dinner recipe. You could try oats in the
breakfast if you wanted, so just let me know how that
goes and if you have questions. Like I said, come back to this video
and drop them down below. So thank you guys so much for watching. Please give this video a
thumbs-up if you enjoyed it. If you like meal prep
recipes and things like this, I’ll link my meal prep playlist
down in the description box. And if you feel like you
need help with meal prep and you’re just brand-new, you maybe want to learn
a more concrete system, I do have a meal prep program, so I will link that down
below for you as well. It’s called Simply Prepped. It is a four-week meal
prep and planning system and it rocks, so if you’re
interested in checking that out, that link will be down
below for you as well. Thank you again for watching. Don’t forget to subscribe before you go, and I’ll see you guys
in the next video, bye. (upbeat music)

  1. Lulu's Mom

    Love all three recipes…perfect for work…I have something called a Hot Logic Mini and these will work perfectly…either for home or work. Hope you are enjoying your new home!

  2. HelenaMikas

    Your meal preps get better and better and I never thought that was possibly ..I have a pressure cooker but it's ancient .Really do like your pot cooker .Must look and see if can get here. Thanks so much …. 👍🌺

  3. FWRD seven

    Honey is simply Bee vomit. Sometimes they regurgitate it over 50 times. Bees don't make honey for us. They make for themselves and their babies. As usual, we humans come along and take, take, take what does NOT belong to us. Stop taking what never belonged to you and just go Vegan. It's not difficult. Shame on you for encouraging Animal use.

  4. Brandy Mays

    Perfect timing Alyssa👌🏾 I’m going grocery shopping today and these dishes look 😋 I now know how use the insta story feature so I’ll be sure to tag you when I make these. Thanks for sharing!!

  5. Joanne Houle

    Can you omit the coconut Milk in the soup. I don't digest coconut Milk. I think the breakfast recipe would be good for desert too. Thanks for sharing your healthy recipes.

  6. Yuvaraj Yuvaraj

    Hi all recipes are very good.Actually am from India so little bit difficult to understand your pronounciation so pls put the ingredients in description.

  7. Andre Wimmer

    Should I wash the qunioa before adding it into the tray? I use organic, tricolore quinoa

    Btw great recipe, meal prep recipes are always great! 👍

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