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

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)

! Don’t pre cook the rice like I did in the video ! Apparently it’s linked to food poisoning so better to cook one portion the day of or maybe the night before. ! Sorry for getting this wrong.

#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 (80ml) 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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