Vegan Meal Prep for Students (+ lunch box ideas)

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This video features 5 easy and tasty vegan make ahead recipes including some lunch box inspo: Homemade clif bars, a cozy one pot lentil soup, crunchy peanut butter granola and more!

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Email: minarome.yt@gmail.com

Website. www.mina-rome.com

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Ingredients:

#1 Tomato Tofu Basil Spread

1 onion

1 tbsp olive oil for the pan

¼ cup tomato purée

1 block firm tofu (200g)

¼ tsp salt, or to taste

1 tbsp white wine vinegar or juice of ½ lemon

2 handfuls of fresh basil

*enough for 2-3 sandwiches, keep stored in the fridge, stays good for 3-4 days

#2 Peanut Butter Raisin Granola

1 cup small cut oats (90g)

½ cup rolled oats (45g)

⅓ tsp salt

2 tbsp semi ground flax seeds (or chia)

⅓ cup peanuts (40g)

2 tbsp coconut oil, solid

½ tsp cinnamon

4 tbsp agave

3 ½ tbsp peanut butter

¼ cup raisins, or more if you want (40g)

*stays good for 2-3 weeks

#3 Creamy Jackfruit Tomato Curry

Jackfruit:

1 can jackfruit, in salt water**

1 inch piece of ginger, minced

1 tsp garlic, dried or 1 clove of garlic

5 tbsp plain vegan yogurt

1 tsp curry powder

other spices of choice

2 tsp soy sauce

3 portions cooked brown rice (or quinoa, bulgur etc)

oil for the pan

~ 1 cup tomato sauce***

water to thin out the sauce

juice ½ lemon

2-3 tbsp vegan cream, optional

spring onion

salt, pepper to taste

*lasts in the fridge for 3-4 days max!

** weighs 240g-280g without the liquid

***homemade tomato sauce:

1 onion

1 carrot

Oil for the pan

1-2 tbsp tomato puree

1 can crushed tomatoes

2 tsp agave

Salt, pepper, dried herbs to taste

½ cup vegetable broth (125ml), more if needed

~ yields 3 – 4 servings

(you can sub the jackfruit for either plain or smoked tofu 200-300g)

#4 One Pot Lentil Soup

3 small yellow potatoes

1 leek

3 spring onions

1 medium sized carrot

1 inch piece of ginger

1 tbsp oil

1 tbsp tomato puree

2 cups vegetable broth (500ml)

225g brown lentils (1 cup + 1 tbsp)

(keep adding water or vegetable broth as it’s cooking – another cup or so)

*add ⅓ cup white or red wine after you’ve mixed in the tomato purée, let it continue to cook for 2-3 minutes. This step is optional but highly recommended!

*3-4 servings

*lasts in the fridge for 3-4 days max!

#5 Chocolate and Coconut Clif Bars

100g dates (4oz), pitted

90g + 1 tbsp small cut oats (1 cup + 1 tbsp)

50g cereal (1.76 oz)*

1 ½ tbsp unsweetened cocoa powder

4 tbsp shredded coconut

¼ tsp salt

2 tbsp flax seeds, semi ground

3 tbsp sunflower seeds

4 tbsp agave

5 tbsp nut or seed butter of choice, I used 2 ½ almond coconut and 2 ½ tbsp hemp seed butter → flavours will obvs differ depending on which one you use

melted vegan chocolate, optional

→ lasts in the fridge for up to 2 weeks, sealed tightly in some sort of lunch box

*the conversion rate between grams, ounces and cups can differ a lot depending on what cereal you choose. Check out this website to find out the volume for your specific cereal:

Breakfast Cereals

inspired by: https://emiliestreats.de/energieriegel-ohne-backen-aka-clif-bars-selber-machen/

Music:

intro by pizzagirl: https://soundcloud.com/mypizzagirl/seabirds

Jakob Beck: https://soundcloud.com/guideservice/wishing-away-video-link-in

jhfly: https://soundcloud.com/jhfly/thank-you-beat

Dan and Drum – https://thmatc.co/?l=D0A72F1A

flughand: https://soundcloud.com/flughand/atrebor

soho: https://soundcloud.com/soundsbysoho/fall

north takoda: https://soundcloud.com/takodaaa/unconventional

ibrahim: https://soundcloud.com/ibr/broken-robot

outro by no suits – Sugar – https://thmatc.co/?l=C39EB40B

Much love,

Mina

*This video is sponsored by Monbento

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